Kamp Lokal Mar 17, 2026

Metcon:

6 Sets

18 Wall Ball (20/14)

12 Toes to Bar

6 Dumbbell Snatch (70/50)

-rest 1:1 between sets-

Time Cap each set: 2 minutes 30 seconds

Scaled:

6 Sets

12 Wall Ball (20/14)

9 Toes to Bar

6 Dumbbell Snatch (50/35)

Muscle Clean + Tall Clean + Behind the Neck Push Jerk

3 Sets

3 Muscle Cleans + 3 Tall Cleans + 3 Push Jerk Behind Neck @5/10 RPE

*Rest as needed between sets.

Power Clean + Push Jerk

3 Minute EMOM

2 Power Clean and Push Jerk @70% 1RM Clean and Jerk

-directly Into-

3 Minute EMOM

2 Power Clean and Push Jerk @75% 1RM Clean and Jerk

-directly Into-

3 Minute EMOM

1 Power Clean and Push Jerk @80% 1RM Clean and Jerk

-directly Into-

3 Minute EMOM

1 Power Clean and Push Jerk @85% 1RM Clean and Jerk

Clean Pull

4 Sets:

4 Slow Clean Pull to Mid Thigh @8.5/10 RPE

*Take 3 seconds to get to mid thigh and then explode up into the jump and shrug.

**Use straps.

***Rest as needed between sets.