Kamp Lokal May 23, 2025

Front Squat + Bench Press + Pull Up

5 Sets

1 Pause Front Squat + 2 Front Squat @80-85% 1RM Front Squat

2 Wide Grip Bench Press + 1 Regular Grip Bench Press @85-90% 1RM Bench Press

2 Weighted Wide Grip Pull Up + 1 Weighted Regular Grip Pull Up @8.5/10 RPE

*Rest as needed between sets.

*Pause Front Squat: Pause for 3 seconds in the bottom of each rep.

METCON:

2 Sets:

300m Row

15 Front Squats (115/80)

100 Double Unders

15 Shoulder to Overhead (115/80)

100 Double Unders

15 Thrusters (115/80)

300m Row

-rest 5:00 b/t sets-

Time Cap each set: 9 minutes

SCALED:

2 Sets:

250m Row

15 Front Squats (95/65)

75 Double Unders

15 Shoulder to Overhead (95/65)

75 Double Unders

15 Thrusters (95/65)

250m Row

-rest 5:00 b/t sets-