Kamp Lokal Jun 17, 2026

Squat Clean + Front Squat

6 Sets (new set every 2 minutes)

1 Squat Clean + 2-3 Front Squats @65% of

1RM Clean

*Technique and speed focused.

Clean Pull

20 Sets (new set every 30 seconds)

1 Clean Pull

@100-105% 1RM Clean

Accessory Work

3 Sets

15 Bent Over Double Kettlebell Row (5 reps unsupported, 10 reps with chest supported)

6-10 Tempo Back Rack GHD Hip Extensions (focus on strong upper back squeeze)

15-20 sec Plank Hold on Rings w/arms turned out in external rotation

*Rest 60-90 seconds between each set.

*Tempo is 3011 (3 seconds down, no pause, 1 seconds up, 1 seconds pause)

METCON:

AMRAP 15 Minutes 5-10-15-20-25-30...

Calorie Row

Kettlebell Goblet Squats (70/53)

*Women's Calories: 4-8-12-16-20...

Target Reps: 210+/189+ (through the 30s)

Scaled:

AMRAP 15 Minutes 5-10-15-20-25-30...

Calorie Row

Kettlebell Goblet Squats (53/35)

*Women's Calories: 4-8-12-16-20....