Kamp Lokal July 30, 2024

Strength:

3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE

3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE

3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE

*Rest as needed between sets.

**Pause Squat Jerk: Pause in receive for 3 seconds.

Strength:

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 62-65% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 65-70% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 70-73% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 73-75% 1 RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 75-75+% 1 RM Power Clean

5 Minutes (Every minute on the minute)

Min 1: 1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean

Min 2: 1 Power Clean + 1 Split Jerk @ 82% 1RM Power Clean

Min 3: 1 Power Clean + 1 Split Jerk @ 85% 1RM Power Clean

Min 4: 1 Power Clean + 1 Split Jerk @ 85-90% 1RM Power Clean

Min 5: 1 Power Clean + 1 Split Jerk @ 85-90% 1RM Power Clean

Front Squats

2 Tempo Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat

2 Tempo Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat

2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

*Tempo is 3 seconds down and 2 second pause at the bottom of each rep.

5 Minutes (Every minute on the minute)

Min 1: 1 Front Squat @ 72-75% 1RM Front Squat

Min 2: 1 Front Squat @ 78-82% 1RM Front Squat

Min 3: 1 Front Squat @ 78-82% 1RM Front Squat

Min 4: 1 Front Squat @ 85-90% 1RM Front Squat

Min 5: 1 Front Squat @ 85-90% 1RM Front Squat

Partner Workout: Metcon (15 min cap)

5 Rounds (each)

75FT Sled Push (145/125)

75FT Hand Over Hand Sled Pull (145/125)

-trade out rounds with partner-

*Add 45/25 pounds each round

**Each partner does a round at each weight

Individual Version:

5 Rounds

75FT Sled Push (145/125)

75FT Hand Over Hand Sled Pull (145/125)

-Rest 1:1 between sets-

*Add 45/25 pounds each round

Scaled:

Partner Workout

5 Rounds (each)

75FT Sled Push (135/115)

75FT Hand Over Hand Sled Pull (135/115)

-trade out rounds with partner-

*Add 1x45/25 each round

**Each partner does a round at each weight