Kamp Lokal Jul 28, 2025

DB Power Clean + DB Clean + DB Cluster

5 Sets

3 Dumbbell Power Clean + 3 Dumbbell Clean + 3 Dumbbell Cluster @8-9/10 RPE

*Each rep starts from the ground.

**Rest 2 minutes between sets.

Single Leg Deadlift

4 Sets

7 Single Leg Barbell Deadlift (each leg) @8/10 RPE

*Rest as needed between sets.

Successory

3 Sets

10 Tempo Sumo Stance Barbell Good Morning @8-8+/10 RPE

15 Double Dumbbell Single Leg Calf Raise (each leg) @ 7/10 RPE

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

**Rest as needed between sets.

Strength Finisher

4 Sets

7 Single Kettlebell Front Rack Hold Abmat Sit Up (each arm)

50ft Heavy Sandbag Carry (on shoulder)

*No rest between sets.

METCON:

2 sets:

18-12-6

Cal Ski (OR Row)

Toes to Bar

-rest 90 seconds-

18-12-6

Cal Ski (OR Row)

Overhead Squats (75/55)

-rest 3 minutes b/t sets-

Time Cap each set: 7 minutes

SCALED:

2 sets:

15-10-5

Cal Ski (OR Row)

Toes to Bar

-rest 90 seconds-

15-10-5

Cal Ski (OR Row)

Overhead Squats (65/45)

-rest 3 minutes b/t sets-