Kamp Lokal Mar 14, 2026

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.