Kamp Lokal May 14, 2024

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

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

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

1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE

*Hang Pause Power Clean: Pause in receive for 3 seconds.

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

*I want this to be “touch n go”. No putting the barbell down.

Sumo DL

10 Sumo Deadlift @ 7/10 RPE

10 Sumo Deadlift @ 7.5/10 RPE

8 Sumo Deadlift @ 8/10 RPE

8 Sumo Deadlift @ 8.5/10 RPE

6 Sumo Deadlift @ 9/10 RPE

Dumbbell Bench

5 Sets

10 Dumbbell Bench Press

10 Double Dumbbell Bent Over Row

*Rest 90 seconds in between sets.

*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.

Metcon

AMRAP 12 Minutes

24 Power Clean and Jerks (115/80) (in sets of 6+)

48 GHD Sit Ups (in sets of 12+)

Workout Description Video:

https://www.youtube.com/watch?v=a-9DJJTdunI&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=17

Scaled:

AMRAP 12 Minutes

24 Power Clean and Jerks (95/65) (in sets of 6+)

36 GHD Sit Ups (in sets of 9+)