Kamp Lokal May 13, 2025

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.