Kamp Lokal May 07, 2024

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.

**Don't drop barbell in between reps or movements.

5 Sumo Deadlift @ 7/10 RPE

5 Sumo Deadlift @ 8/10 RPE

5 Sumo Deadlift @ 8/10 RPE

5 Sumo Deadlift @ 8.5/10 RPE

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

*Tempo is 3 seconds down and up.

**Think about taking the hands out wide on the way down and then bringing them back in towards each other at the top.

For Time 17min cap

Partition all movements as desired.

900FT Sandbag Carry (150/100)

900FT Farmer Carry (2x100/70)

900FT Sled Push (270/225)

Workout Description Video:

https://www.youtube.com/watch?v=Eqkhw8hPff0&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=10

Scaled:

For time: 17min cap

Partition all movements as desired

900FT Sandbag Carry (100/70)

900FT Farmer Carry (2x70/50)

900FT Sled Push (225/180)

OR

For time:

Partition all movements as desired

800FT Sandbag Carry (150/100)

800FT Farmer Carry (2x100/70)

800FT Sled Push (270/225)