Kamp Lokal Mar 11, 2026

Clean & Jerk

3 Minute EMOM

2 Clean and Jerk @65% 1RM Clean and Jerk

-Directly Into-

3 Minute EMOM

2 Clean and Jerk @70% 1RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75+% 1RM Clean and Jerk

Clean Deadlift

5 Sets

4 Clean Deadlift @100% 1RM Clean

*These are fast singles. No touch and go. Drop from the top, let the bar settle and then explode up!

**Rest as needed between sets.

Accessory Work

4 Sets

15 Dumbbell Reverse Flies

20 Supinated Grip Banded Pull Aparts

*Rest as needed between sets.

Metcon:

AMRAP 2 Minutes

10 Overhead Squat (135/95)

50 Double Unders

Max Distance Handstand Walk

-rest 1 minute between sets-

*Continue until you accumulate 200ft

Handstand Walk

**Cap at 4 sets

Time Cap: 11 minutes (4 sets)

Scaled:

AMRAP 2 Minutes

10 Overhead Squat (115/80)

35 Double Unders

Max Distance Handstand Walk

-rest 1 minute between sets-

*Continue until you accumulate 150ft Handstand Walk

**Cap at 4 sets