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Kamp Lokal Mar 14, 2026

  • Writer: Mark Go
    Mark Go
  • 2 hours ago
  • 2 min read

Metcon:


2 Sets


AMRAP 2 Minutes

8 Lateral Burpee Over Rower

16/13 Calorie Row

Max Lateral Burpee Over Rower


-rest 2 minutes-


AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Deadlifts (185/125)

Max Lateral Burpee Over Bar


-rest 2 minutes-


AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Power Cleans (95/65)

Max Lateral Burpee Over Bar


-rest 2 minutes between sets-


Target Reps each set: 40+



Scaled:


2 sets

AMRAP 2 Minutes

6 Lateral Burpee Over Rower

12/10 Calorie Row

Max Lateral Burpee Over Rower

-rest 2 minutes-AMRAP 2 Minutes

6 Lateral Burpee Over Bar

12 Deadlifts (185/125) (OR 16 at 155/105)

Max Lateral Burpee Over Bar

-rest 2 minutes-AMRAP 2 Minutes

6 Lateral Burpee Over Bar

12 Power Cleans (95/65) (OR 16 at 75/55)

Max Lateral Burpee Over Bar

-rest 2 minutes between sets-



Overhead Squat


Take 10 minutes to establish a 2RM Overhead Squat


-Then-

3 Sets

2 Overhead Squat @85% of 2RM from above

*Rest as needed between sets.



Snatch


Wave 1

1 Snatch @6.5/10 RPE

1 Snatch @7/10 RPE

1 Snatch @7.5/10 RPE


Wave 2

1 Snatch @7/10 RPE

1 Snatch @7.5/10 RPE

1 Snatch @8/10 RPE


Wave 3

1 Snatch @7.5/10 RPE

1 Snatch @8/10 RPE

1 Snatch @8.5/10 RPE

1 Snatch @9/10 RPE


*Rest as needed between waves.



Clean & Jerk


Wave 1

1 Clean + Jerk @6.5/10 RPE

1 Clean + Jerk @7/10 RPE

1 Clean + Jerk @7.5/10 RPE


Wave 2

1 Clean + Jerk @7/10 RPE

1 Clean + Jerk @7.5/10 RPE

1 Clean + Jerk @8/10 RPE


Wave 3

1 Clean + Jerk @7.5/10 RPE

1 Clean + Jerk @8/10 RPE

1 Clean + Jerk @8.5/10 RPE

1 Clean + Jerk @9/10 RPE


*Rest as needed between waves.

 
 
 

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