Kamp Lokal Jun 3, 2025

Muscle Clean + Strict Press

3 Sets

3 Muscle Clean + 3 Strict Press @5/10 RPE

*Rest as needed between sets.

**Strict Press: work rack position and bar path.

* SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Clean Pull + Power Clean + Split Jerk

1 Clean Pull + 1 Power Clean + 1 Split Jerk @60% 1RM Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Split Jerk @65% 1RM Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Split Jerk @70% 1RM Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Split Jerk @75% 1RM Clean and Jerk

*Rest as needed between sets.

Back Squat

10 Minutes (Every minute on the minute)

1 Back Squat

*Start at 60% and build to 85-90% 1RM Back Squat.

Accessory Work

3 Sets

5 Goblet Hold Forward Stepping Lunge (each leg) @6/10 RPE

5 Tall Box Jump

*Rest as needed between sets.

METCON:

15:00 AMRAP

2 Ring Muscle Ups

2 Back Squats (225/155)

30 foot Handstand Walk (15 feet out and back)

*Add 2 reps to the muscle ups and squats every round.

**Every 5ft is a rep.

Every 5ft of Handstand walk = 1 rep

Target Reps each set: 120+ (through the round of 12)

SCALED:

15:00 AMRAP

1 Ring Muscle Ups

1 Back Squats (225/155)

20 foot Handstand Walk (10 feet out and back)

*Add 1 rep to the muscle ups and squats every round.