Kamp Lokal Mar 5, 2025

4 Position Tall Clean

3 Sets

4 Position Tall Clean @5-6/10 RPE

*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.

**Rest as needed between sets.

Hang Clean + Front Squat

Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat*Only do the Front Squat on your last attempted rep.

-Then-

2 Sets

1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above

(make these deload sets PERFECT)

 Clean Lift Off + Power Clean to Parallel + Clean

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE

*Rest as needed between sets.

Clean Deadlift

5 Sets

4 Clean Deadlift @95-100% 1RM Clean

*All reps done as singles.

**Rest as needed between sets.

Bench Good Mornings

3 Sets

10 Bench Good Mornings - RPE 6/7

*Rest as needed between sets.

Metcon: 2sets:

2 Rounds

5 Power Clean (135/95)

3 Wall Walk

-after the 2nd round-

15/12 Calorie Echo Bike

-rest 2 minutes b/t sets-

-then-

2 sets:

2 Rounds

5 Thruster (115/80)

10 Toes to Rings

-after the 2nd round-

15/12 Calorie Echo Bike

-rest 2 minutes b/t sets-

Time cap each set is 3 mins

Scaled:

2 sets:

2 Rounds5 Power Clean (115/80)

2 Wall Walk

-after the 2nd round-

12/10 Calorie Echo Bike-r

est 2 minutes b/t sets-

-then

2 sets:

2 Rounds5 Thruster (95/65)

8 Toes to Ring

-after the 2nd round-

12/10 Calorie Echo Bike

-rest 2 minutes b/t sets-