Kamp Lokal Jun 29, 2026

Block Power Clean

5 Sets

1.1.1 Block Power Clean (from knee) @7.5/10 RPE

-rest 20 seconds between each rep and 2 minutes between sets-

*Note: each cluster set is 1 rep, rest 20 sec, 1 rep, rest 20 sec, 1 rep. Rest 2 min b/t sets.

Tempo Back Squat

5 Sets

10 Tempo Back Squat @70% 1RM Back Squat

-rest 2 minutes between sets-

*Tempo is 21X1 (2 sec down, 1 sec pause, explode up, 1 sec pause at top)

Successory Work

3 Sets

16-20 Front Rack Barbell Walking Lunge @8+/

10 RPE

-rest 30 sec-

20 Barbell Weighted Calf Raises @8-8+/10 RPE

-rest 1:30-2:00 between sets-

Finisher

3 Sets

8 Dumbbell 1-1/4 Split Squat (per side) @7/10 RPE

*No lock at top, constant tension/movement.

-rest 15 seconds-

1 Minute AMRAP

Feet Elevated Prone Leg Extensions @8/10 RPE

*Target is 8-10 reps.

-rest 60-90 seconds between sets-

METCON:

25 Burpee Box Jump Over (24/20)

50 Power Snatch (75/55)

25 Burpee Box Jump Over (24/20)

50 Power Clean (115/80)

25 Burpee Box Jump Over (24/20)

Time Cap: 12 minutes

Scaled:

20 Burpee Box Jump Over (24/20)

40 Power Snatch (75/55)

20 Burpee Box Jump Over (24/20)

40 Power Clean (115/80)

20 Burpee Box Jump Over (24/20)