Kamp Lokal Mar 28, 2025

Jerk Dip + Jerk + Press in Split

3 Sets

3 Jerk Dip + 3 Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

Dip + Dip + Pause Jerk

3 Sets

1 Dip + 1 Dip + 2 Pause Split Jerk @65-70% 1RM Split Jerk

2 Sets

1 Dip + 1 Dip + 1 Pause Split Jerk @70-75%% 1RM Split Jerk

*Pause in the split jerk for 3 seconds to make sure your footwork is locked in.

**Rest as needed between sets.

Power Clean + Push Jerk + Jerk

3 Sets

1 Power Clean + 1 Push Jerk + 1 Jerk @75%-85% 1RM Power Clean

*Rest as needed between sets.

METCON:

10 Squat Cleans (185/125)

60 Shuttle Runs (50ft)

10 Squat Cleans (185/125)

90 GHD Sit Ups

10 Squat Cleans (185/125)

Time Cap: 28 mins

SCALED:

10 Squat Cleans (155/105)

50 Shuttle Runs (50ft)

10 Squat Cleans (155/105)

75 GHD Sit Ups

10 Squat Cleans (155/105)