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Kamp Lokal May 13, 2025

  • Writer: Mark Go
    Mark Go
  • May 12, 2025
  • 1 min read

METCON:


3 Rounds:

30 GHD Sit Ups

100ft Dumbbell Overhead Walking Lunge (50/35)

50ft Handstand Walk


Time Cap: 15 minutes


SCALED:


3 Rounds:

20 GHD Sit Ups

50ft Dumbbell Overhead Walking Lunge (50/35) (OR 75ft with 40/25)

25ft Handstand Walk



Accessory Work


3 Sets

10 Goblet Hold Step Ups (53/35)

5 Nordic Hamstring Curls

20-30 Calf Raises



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 @70% 1RM Clean

*Rest as needed between sets.

 
 
 

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