Kamp Lokal Jun 3, 2026

5 Position Pause Clean Deadlift + High Hang

Pause Power Clean + Tall Clean

3 Sets

5 Position Pause Clean Deadlift + 3 High Hang Pause Power Clean to Parallel + 3 Tall Clean @5/10 RPE

-rest as needed b/t sets-

*Goal is perfect timing. No crashing of the barbell on the shoulders!

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

Clean Deadlift + Squat Clean

2 Clean Deadlift to Mid-Thigh + 1 Clean @70-72% 1 RM Clean

2 Clean Deadlift to Mid-Thigh + 1 Clean @75-78%

1RM Clean

2 Clean Deadlift to Mid-Thigh + 1 Clean @80-82%

1RM Clean

2 Clean Deadlift to Mid-Thigh + 1 Clean @85-88%

1RM Clean

2 Clean Deadlift to Mid-Thigh + 1 Clean @88-90%

1RM Clean

-rest as needed b/t sets-

*Work on staying over the bar!

Back Squat

6 Back Squat @6.5/10 RPE

4 Back Squat @7.5/10 RPE

2 Back Squat @8/10 RPE

1 Back Squat @9/10 RPE

2 Back Squat @8/10 RPE

4 Back Squat @7.5/10 RPE

6 Back Squat @6.5/10 RPE

-rest as needed b/t sets-

Accessory Work

4 Sets

6 Double Kettlebell Front Rack Single Leg Box Squat (each side) (box height at parallel) @7/10 RPE

20 Single Leg Jump Ropes + 10 Lateral Ski Jumps (both each side)

12 ATG Split Squat (each side) (light load if possible)

@6/10 RPE

-rest as needed b/t sets-

-then-

Accumulate 10 minute Backwards Sled Walk (light load).

METCON:

12-9-6

Front Squat (155/105)

9-6-3

Ring Muscle Up

-rest 5 minutes-

12-9-6

Back Squat (185/125)

Bar Muscle Up

Time Cap Each Set:

Part 1: 8 minutes

Part 2: 11 minutes

Scaled:

9-6-3

Front Squat (155/105)

7-5-2

Ring Muscle Up

-rest 5 minutes-

9-6-3

Back Squat (185/125)

Bar Muscle Up