Kamp Lokal May 19, 2026

5 Position Pause Clean Deadlift + High Hang Power Clean

3 Sets

1x 5 Position Pause Clean Deadlift + 3 High Hang Power Clean (perfect timing - NO crashing of the barbell on the shoulders!) @5/10 RPE

*Rest as needed between sets.

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

Clean Deadlift + Pause Clean

1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @65-68% 1RM

Clean

1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @70-72% 1RM

Clean

1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @75-77% 1RM

Clean

1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @78-80,% 1 RM

Clean

1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @80-82% 1RM

Clean

*Rest as needed between sets.

**Keep knees back and bar path straight!

***Pause in receiving position for 2 seconds.

Back Squat

8 Back Squat @6.5/10 RPE

6 Back Squat @7.5/10 RPE

4 Back Squat @8/10 RPE

2 Back Squat @9/10 RPE

4 Back Squat @8/10 RPE

6 Back Squat @7.5/10 RPE

8 Back Squat @6.5/10 RPE

*Rest as needed between sets.

Accessory Work

4 Sets

5 Double Kettlebell Front Rack Single Leg Box Squat (each side) @7/10 RPE (box height at parallel)

20 Single Leg Jump Ropes + 10 Lateral Ski Jumps (each side)

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

@6/10 RPE

*Rest as needed between sets.

-then-

Accumulate 8 minute Backwards Sled Walk (light load).

METCON:

40-30-20-10

Box Jump Overs (24/20)

*50ft Handstand Walk after each set.

Time Cap: 12 minutes

Scaled:

30-20-10-5

Box Jump Overs (24/20)

*25ft Handstand Walk after each set.