Kamp Lokal Jun 30, 2025

DB Hang Power Clean + DB Front Squats

5 Sets

3 Dumbbell Hang Power Clean + 5 Dumbbell Front Squat @8-8+/10 RPE

*Rest as needed between sets.

Tempo Deadlift

4 Sets

6 Tempo Deadlift @ 8/10 RPE

*Tempo is 5010 (5 seconds down, no pause, 1 second up, no pause before next rep)

**No mixed or hook grip.

***Rest as needed between sets.

Successory

3 Sets

10 Barbell Seated Tempo Good Morning @8-8+/10 RPE

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

*Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)

**Rest as needed between sets.

Finisher

4 Sets

25 Abmat Sit Up

10 Kettlebell Side Bends @RPE 7-8 (each side)

*No rest between sets.

METCON:

3 sets:

5 Rounds

200m Bike Erg

10 Alt. Dumbbell Snatch (50/35)

1 Rope Climb

-rest 1:1 b/t sets-

Time Cap each set: 7 minutes

SCALED:

3 sets (1 set every 10 minutes)

5 Rounds

200m Bike Erg OR 100m Row

10 Alt. Dumbbell Snatch (40/25)

1 Halfway Rope Climb