Kamp Lokal Mar 3, 2026

Metcon:

12-9-6

Deadlifts (275/185)

Box Jump Overs (30/24)

-rest 5 minutes-

15-12-9

Deadlifts (185/125)

Box Jump Overs (24/20)

Time Cap each set: 6 minutes

SCALED:

12-9-6

Deadlifts (225/155)

9-6-3

Box Jump Overs (30/24)

-Rest 5 minutes-

15-12-9

Deadlifts (155/105)

12-9-6

Box Jump Overs (24/20)

Hang Muscle Clean + Tall Power Clean + Push Press

3 Sets

5 Hang Muscle Cleans + 3 Tall Power Cleans (to parallel) + 5 PERFECT Push Press

*Rest as needed between sets.

Power Clean + Push Jerk

3 Power Clean and Push Jerk @65% 1RM Clean and Jerk

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

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

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

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

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

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

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

*Rest as needed between sets.

Clean Pull

4-5 Sets

5 Clean Pull @8/10 RPE

*5 second eccentric on each rep.

**Touch and go.

***Rest as needed between sets.