Kamp Lokal May 12, 2026

METCON:

30 Toes to Bar

30 Overhead Squats (75/55)

30 Lateral Burpee over Bar

-rest 3 minutes-

30 Lateral Burpee over Bar

30 Overhead Squats (75/55)

30 Toes to Bar

Time Cap each set: 8 minutes

Scaled:

20 Toes to Bar

20 Overhead Squats (75/55) (OR 30 at 95/65)

20 Lateral Burpee over Bar

-rest 3 minutes-

20 Lateral Burpee over Bar

20 Overhead Squats (75/55) (OR 30 at 95/65)

20 Toes to Bar

High Hang Muscle Clean

3 Sets

3 High Hang Muscle Clean @5/10 RPE

*Rest as needed between sets.

*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Hang Clean

5 Sets

3 Hang Clean @55-65% 1 RM Clean

*Rest as needed between sets.

Back Squat

5 Sets

3 Back Squat @55-65% 1RM Back Squat

*Rest as needed between sets.

Accessory Work

3 Sets

10 Goblet Hold Step Ups (each side) @6/10 RPE

7 Nordic Hamstring Curls @6/10 RPE

20-30 Toe Elevated Calf Raises @6/10 RPE

-Then-

Accumulate

35 ATG Split Squat (each side) (light load if possible)

@5/10 RPE

7:00 Backwards Sled Walk (light weight)