Kamp Lokal Jun 22, 2026

Block Power Clean

5 Sets

1.1.1 Block Power Cleans @7/10 RPE

*Set blocks so bar is set at 2" above knee. If no blocks, perform as hang power clean from above the knee.

*Rest 20 seconds between each rep and 2 minutes between each set

*NOTE: Each cluster of 1.1.1 is performed as:

1 Block Power Clean

-rest 20 sec-

1 Block Power Clean

-rest 20 sec-

1 Block Power Clean

That is 1 set. Perform this cluster set 5 times, resting 2 min between sets.

Tempo Back Squat

5 Tempo Back Squat @75% 1RM Back Squat

5 Tempo Back Squat @80% 1RM Back Squat

5 Tempo Back Squat @85% 1RM Back Squat

*Rest 2-3 minutes between sets.

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

Successory Work

3 Sets

10-12 Double Dumbbell Single Leg RDL (5-6 per leg)

@8-8+/10 RPE

-rest 30 seconds-

10-12 Dumbbell Box Step Up (5-6 per leg) @8+/

10 RPE

*Rest 2 minutes between sets.

Finisher

3 Sets

20 Banded Hamstring Curls @6-7/10 RPE

10 Banded Glute Bridges @6-7/10 RPE (squeeze your glutes at the top of each rep for 3 seconds)

*Rest 90 seconds between sets.

METCON:

12 Rounds

16 Air Squats

8 Toes to Bar

8 Deadlifts (155/105)

Time Cap: 18 minutes

Scaled:

12 Rounds

12 Air Squats

6 Toes to Bar

6 Deadlifts (155/105) OR 8 at (135/95)