Kamp Lokal May 5, 2026

METCON:

AMRAP 2 Minutes

15/12 Calorie Echo

Max reps Sandbag Clean Over the Box (100/70) (48)

*Rest 1 minute between sets.

**Go until 75 Sandbag Cleans are completed OR cap at 10 sets

***Rx'd Sub Power Clean (135/95)

Time Cap: 29 minutes (10 sets)

Scaled:

AMRAP 2 Minutes

12/10 Calorie Echo

Max reps Sandbag Clean Over the Box (70/50)(48)

*Rest 1 minute between sets.

**Go until 75 Sandbag Cleans are completed OR cap at 10 sets

*** Powar Clean (115/80)

Hang Muscle Clean + Hang Power Clean + Tall Clean

3 Sets

3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @5/10 RPE

*Rest as needed between sets.

**Hang Power Clean: work on smooth receive into front rack position!

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

Clean & Jerk Waves

3 Squat Clean + 1 Split Jerk @68% 1RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @72% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @75% 1 RM Clean and Jerk

3 Squat Clean + 1 Split Jerk @70% 1RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @73% 1RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @80% 1 RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @75% 1 RM Clean and Jerk

2 Squat Clean + 1 Split Jerk @78% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @80% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @82% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @82-85% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @85-88% 1 RM Clean and Jerk

1 Squat Clean + 1 Split Jerk @85-90% 1RM Clean and Jerk

*Rest as needed between sets.

Back Squat

5 Back Squat @65% 1RM Back Squat

5 Back Squat @65-70% 1RM Back Squat

5 Back Squat @65-70% 1RM Back Squat

3 Back Squat @70% 1RM Back Squat

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

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

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

1 Back Squat @85-90%+ 1RM Back Squat

1 Back Squat @85-90%+ 1RM Back Squat

*Rest as needed between sets.

Accessory Work

4 Sets

7 Goblet Hold Lateral Step Ups (each side)

@7/10 RPE

7 Single Leg Kettlebell Deadlift (each side)

@7/10 RPE

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

@7/10 RPE

*Rest as needed between sets.

-then-

Accumulate

30 ATG Split Squat (light load if possible) @5/10 RPE

6:00 Backwards Sled Walk (light weight)