Kamp Lokal Mar 13, 2026

Metcon: (Open 26.3)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 Rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 12

2 Rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

2 Rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

2 Rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

Female: 65, 75, 85 lb (29, 34, 38 kg)

Male: 95, 115, 135 Ib (43,52,61 kg)

In the Hole Front Squat

10 Rounds:

100m Run + 3 In the Hole Front Squat @7/10 RPE

*Rest as needed between sets.

Accessory Work

5 Sets

5x [1 Dumbbell Bench Press + 1 Right Arm Dumbbell

Bench Press + 1 Left Arm Dumbbell Bench Press]

@8/10 RPE

*4-5 Wide Grip Weighted Pull Ups in between sets.

**Rest as needed between sets.