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Kamp Lokal Jun 17, 2026

  • Writer: Mark Go
    Mark Go
  • 11 hours ago
  • 1 min read

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....

 
 
 

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