Kamp Lokal May 28, 2025

5 Position Pause Clean Deadlift + High Hang Pause Power Clean + Tall Clean

3 Sets

1x 5 Position Pause Clean Deadlift + 3 High Hang Pause Power Clean to Parallel + 3 Tall Clean @5/10 RPE

*Rest as needed between sets.

**High Hang Pause Power Clean to Parallel: Pause for 3 seconds in the receive position.

***Tall Clean: Perfect timing. NO crashing of the barbell on the shoulders!

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

Clean Deadlift + Squat Clean

2 Clean Deadlift to Mid Thigh + 1 Clean @70-72% 1RM Clean

2 Clean Deadlift to Mid Thigh + 1 Clean @75-78% 1RM Clean

2 Clean Deadlift to Mid Thigh + 1 Clean @80-82% 1RM Clean

2 Clean Deadlift to Mid Thigh + 1 Clean @85-88% 1RM Clean

2 Clean Deadlift to Mid Thigh + 1 Clean @88-90% 1RM Clean

*Rest as needed between sets.

**We’re working on staying over the bar!

Pause Back Squat + Back Squat

5 Sets

1 Pause Back Squat + 2 Back Squat @85% 1RM Back Squat

*Rest as needed between sets.

**Pause Back Squat: Pause in receive for 3 seconds.

METCON:

15 minute EMOM

Minute 1: 10 Dumbbell Snatches (70/50)

Minute 2: 4 Wall Walks

Minute 3: 2 Rope Climbs

Time Cap each minute: 50 seconds

SCALED:

15 minute EMOM

Minute 1: 10 Dumbbell Snatches (50/35)

Minute 2: 3 Wall Walks

Minute 3: 1 Rope Climb