Kamp Lokal June 11, 2024

Strength:

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 68-70% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 73-75% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 83-85% 1 RM Clean

*“Touch n go”. No putting the barbell down.

Deadlift + Sumo Deadlift + Clean Deadlift

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.

Single Arm Alternating Bench Press + Dumbbell Bench Press + Double KB rows + Farmers carry

3 Sets

10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press

-Rest 1 Minute-

5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)

-Rest 2 Minutes-

Metcon (25 min cap)

For Time

200m Sandbag Bearhug Carry (150/100) (650FT) Round off

400m Dumbbell Farmer Carry (2x70/50) (1325FT) Round off

*every time you break on the Sandbag Carries complete 5 Sandbag Cleans

*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups

Scaled:

For Time

200m Sandbag Bear Hug Carry (100/70) (650FT) Round off

400m Dumbbell Farmer Carry (2x50/35) (1325FT) Round off

*every time you break on the Sandbag Carries complete 5 Cleans and every time you break on the Farmer Carry complete 10 Dumbbell Push Ups