Kamp Lokal Mar 12, 2025

Metcon:

2 sets (1 set every 12 minutes)

21-15-9

Calorie Row

Calorie Ski Erg

Calorie Echo Bike

*Ladies Calories: 18-12-6

Time cap each set is 10 mins

Scaled:

2 sets (1 set every 12 minutes)

18-12-6

Calorie Row

Calorie Ski Erg

Calorie Echo Bike

*Ladies Calories: 15-10-5

Muscle Clean

3 Sets

4 Muscle Cleans @7/10 RPE

*Rest as needed between sets.

Power Cleans

Take 10 minutes to establish a challenging Power Clean for the day

-Then-

2 Sets

3 Power Clean @75-80% of heavy for the day

*I want these snappy and perfect*

Clean Pull + Power Clean to Parallel + Clean + Split Jerk

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE

*Rest as needed between sets.

Clean Deadlift

5 Sets

4 Clean Deadlift @100-100+% 1RM Clean

*All reps done as singles.

**Rest as needed between sets.

Paise Good Morning + Good Morning

3 Sets

5x [1 Pause Good Morning + 1 Good Morning] @6-7/10 RPE

*Rest as needed between sets.