Kamp Lokal Jul 14, 2025

Dumbbell Hang Power Clean + Dumbbell Hang Clean + Dumbbell Front Squats

5 Sets

2 Dumbbell Hang Power Clean + 3 Dumbbell Hang Clean + 4 Dumbbell Front Squat @8/10 RPE

*Rest 2 minutes between sets.

Tempo Stiff Legged Deadlift

4 Sets

7 Tempo Stiff Legged Deadlift @8/10 RPE

*Rest as needed between sets.

**Tempo is 50X0 (5 seconds down, no pause, explode up, no pause before next rep.

***No straps!

Successory

3 Sets

10 Tempo Plate Good Mornings (hold bumper plate at your chest) @8-8+/10 RPE

20 Double Dumbbell Pogo Jumps @7/10 RPE

*Rest as needed between sets.

**Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)

Strength Finisher

4 Sets

25 Single Kettlebell Overhead Sit Up (total)

50ft (per arm) Single Arm Farmer Carry @9/10 RPE (heavy!)

*No rest between sets.

METCON:

5 Sets (1 set every 5 minutes)

15/12 Calorie Echo Bike

5 Strict Handstand Push Ups

15 Hang Dumbbell Snatch (50/35)

5 Strict Handstand Push Ups

Time Cap each set: 3 minutes

SCALED:

5 Sets (1 set every 5 minutes)

12/10 Calorie Echo Bike

3 Strict Handstand Push Ups

12 Hang Dumbbell Snatch (50/35)

3 Strict Handstand Push Ups