Kamp Lokal Jul 7, 2025

Hang Power Cleans

10 Sets

3 Hang Power Clean (from below the knee)

*I’d like for all of these sets to be challenging.. Start around 70-75% and build to a weight where you dont miss, but its not easy!

**Rest as needed between sets.

Tempo Deficit Sumo Deadlifts

4 Sets

8 Deficit Sumo Deadlift @8-8+/10 RPE

*Rest as needed between sets.

*2 inch deficit

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

Successory

3 Sets

12 Double Dumbbell Stiff Leg Deadlift @8-9/10 RPE

8 Single Arm Dumbbell Row in Plank Position (each arm) @8-9/10 RPE

*Rest as needed between sets.

Strength Finisher

3 Sets

20 Seated Good Mornings @6-7/10 RPE

20 Banded Glute Bridge March @6-7/10 RPE

*Rest as needed between sets.

METCON:

For Time

12-10-8-6-4

Back Rack Walking Lunge (185/125)

Box Jump Overs (36/30)

-straight into-

2000m Ski

Time Cap: 17 minutes

SCALED:

For Time

12-10-8-6-4

Back Rack Walking Lunge (155/105)

Box Jump Overs (30/24)

-straight into-

1500m Ski