Kamp Lokal Jun 9, 2026

Mark Go
Jun 8
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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