Kamp Lokal May 26, 2026

METCON:

20 Minute EMOM (Every Minute on the Minute)

Odd: 15/12 Calorie Row

Even: 10 GHD Sit Ups

Time Cap each minute: 50 seconds

Scaled:

20 Minute EMOM (Every Minute on the Minute)

Odd: 12/9 Calorie Row

Even: 10 GHD Sit Ups

Hang Muscle Clean + Hang Power Clean to Parallel + Tall Clean

3 Sets

3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @6/10 RPE

*Rest as needed between sets.

**Hang Power Clean to Parallel: work on a smooth receive in front rack.

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

Clean Pull + Clean

2x (Clean Pull + Clean) @70% 1 RM Clean

2x (Clean Pull + Clean) @72% 1 RM Clean

Clean Pull + Clean @75% 1RM Clean

2x (Clean Pull + Clean) @72% 1RM Clean

2x (Clean Pull + Clean) @75% 1 RM Clean

Clean Pull + Clean @80% 1RM Clean

Clean Pull + Clean @82% 1 RM Clean

Clean Pull + Clean @82-85% 1 RM Clean

Clean Pull + Clean @82-85% 1RM Clean

Clean Pull + Clean @85-88% 1RM Clean

Clean Pull + Clean @88-90% 1 RM Clean

Clean Pull + Clean @88-90%+ 1 RM Clean

*Rest as needed between sets.

Back Squat

5 Back Squat @70% 1RM Back Squat

5 Back Squat @70-75% 1RM Back Squat

5 Back Squat @70-75% 1RM Back Squat

3 Back Squat @75-80% 1RM Back Squat

3 Back Squat @75-80% 1RM Back Squat

3 Back Squat @80-85% 1RM Back Squat

3 Back Squat @80-85% 1RM Back Squat

3 Back Squat @85-85%+ 1 RM Back Squat

*Rest as needed between sets.

Accessory Work

4 Sets

7 Single Arm Kettlebell Front Rack Hold TALL Box

Step Ups (each side) @7-8/10 RPE

10 Sumo Stance Barbell RDL @7-8/10 RPE

40 Calf Raises (weighted if you're strong here)

@7-8/10 RPE

-Then-

Accumulate

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

@5/10 RPE

8:00 Backwards Sled Walk (light weight)