Kamp Lokal Jan 9, 2026

Muscle Clean

4 Sets

5 Muscle Cleans @5-5.5/10 RPE

*Rest as needed betweeen sets.

Clean & Jerk

3 Clean and Jerk @50% 1RM Clean and Jerk

2 Clean and Jerk @60% 1 RM Clean and Jerk

2 Clean and Jerk @70% 1RM Clean and Jerk

2 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @80% 1 RM Clean and Jerk

1 Clean and Jerk @85% 1RM Clean and Jerk

1 Clean and Jerk @Heavy for the day

*Rest as needed between sets.

Deadlift

5 Minute EMOM

2 Deadlift

*Start at 65-70% and build every set.

-Directly Into-

5 Minute EMOM

1 Deadlift

*Continue building.

Metcon:

Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

15 Thruster (100/65)

15 Chest to Bar Pull Ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. etc.

*Target Reps: 90+

Scaled:

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters (80/55)

10 Chest to Bar Pull Ups

If 75 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 150 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. etc.