Kamp Lokal Jun 23, 2025

Power Clean from Blocks

5 Sets

3 Power Clean from Blocks @ 60-65% 1 RM Power Clean

*Rest as needed between sets.

**Bar should be set up right above the knee.

***Focus on speed/position!

Note: If you don't have blocks do Hang Power Clean from above the knee.

Sumo Deadlift

EMOM For 10 minutes:

3 Sumo Deadlift

*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day

Successory

3 Sets

10-12 Dumbbell Single Leg RDL (each leg) @8-8+/10 RPE

10 Pause Double Dumbbell Row @8-8+/10 RPE

*Rest as needed between sets.

**Pause Double Dumbbell Row: Squeeze at the top of each rep for 2 seconds.

Finisher

3 Sets

20 Banded Hamstring Curls @6-7/10 RPE

10 Banded Glute Bridges @6-7/10 RPE

*Rest as needed between sets.

*Banded Glute Bridge :Squeeze your glutes at the top of each rep for 3 seconds.

METCON:

3 sets @ consistent 70-80% intensity:

AMRAP 5 minutes

4 Strict Handstand Push Ups

8 Power Cleans (135/95) in singles

12 Calorie Echo Bike

-rest 3 minutes b/t sets-

Target Rounds each set: 3+ rounds

SCALED:

3 sets @ consistent 70-80% intensity:

AMRAP 5 minutes

3 Strict Handstand Push Ups

6 Power Cleans (135/95) in singles (OR 8 at 115/80)

9 Calorie Echo Bike

-rest 3 minutes b/t sets-