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Kamp Lokal Jun 9, 2026

  • Writer: Mark Go
    Mark Go
  • 2 days ago
  • 1 min read

METCON:


AMRAP 16 Minutes

16/13 Calorie Echo Bike

8 Lateral Burpee Over Bar

2 Clean and Jerks (185/125)


Target Rounds: 8-10+ rounds



Scaled:


AMRAP 16 Minutes

13/10 Calorie Echo Bike

6 Lateral Burpee Over Bar

2 Clean and Jerks (155/105)



High Hang Muscle Clean + Hang Clean


3 Sets

3 High Hang Muscle Clean + 3 Hang Clean @5/10 RPE

*Rest as needed between sets.

**Work rack position and bar path.


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



Clean


Build to a heavy single Clean.



Back Squat


Build to a heavy single Back Squat.

 
 
 

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