Kamp Lokal May 29, 2024

Clean Pull + Power Clean + Squat Clean + Front Squat + Split Jerk

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 8/10 RPE

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

Sumo Deadlift

4 Sets

:60 Sumo Deadlift Hold @7/10 RPE

Every :10 Perform 1 Sumo Deadlift

*Move up in weight each set. This should be challenging, but don’t break yourself off.

**Use straps.

3 Sets

5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 50ft Farmer Carry + 5 Double Kettlebell Bent Over Row + 100ft Farmer Carry (do not put the kbs down!)

*2 Min Rest between sets.

*All movements done @7/10 RPE.

**Score is Dumbbell Bench Press weight. Put Kettlebell Row/Farmer Carry weight in notes.

Metcon

15 minute EMOM

Minute 1: 10 Sandbag Cleans to Shoulder (100/70) (OR 10 Power Cleans 115/80)

Minute 2: 5 Wall Walks

Minute 3: 20 GHD Sit Ups

Scaled

15. Minute EMOM

Minute 1: 10 Sandbag Cleans to Shoulder (70/50) (OR 10 Power Cleans 95/65)

Minute 2: 3 Wall Walks

Minute 3: 15 GHD Sit Ups