Kamp Lokal Mar 16, 2026

Pause Front Squat + Front Squat

7 Sets (New set every 1:30)

1 Pause Front Squat + 1 Front Squat

*Start around 65% and work up to 80-85% of 1 RM

Front Squat over the course of the 7 sets.

*3 sec pause at the bottom

Pause Back Squat + Back Squat

7 Sets (New set every 1:30)

1 Pause Back Squat + 1 Back Squat

*Start around 65% and work up to 80-85% of 1 RM

Back Squat over the course of the 7 sets.

*3 sec pause at the bottom

Core Work

3 Sets

:45 Plank on Rings (put feet up on box)

12 Weighted GHD Sit Ups

20 Weighted Abmat Sit Ups

*Rest as needed between sets.

Metcon:

3 Sets

12-9-6

Squat Clean (115/80)

9-6-3

Strict Handstand Push Ups

-rest 3 minutes between sets-

Time Cap each set: 6 minutes

Scaled:

3 Sets

12-9-6

Squat Clean (95/65)

6-3-1

Strict Handstand Push Ups

-rest 3 minutes between sets-