Kamp Lokal May 6, 2025

METCON:

8 sets

AMRAP 4 Minutes

30/24 Calorie Echo Bike

Max Meter Row

*Rest 1:00 between sets.

Target Meters each set: 300/250+

SCALED:

8 sets

AMRAP 4 Minutes

25/20 Calorie Echo Bike

Max Meter Row

-rest 1:00 between sets-

Accessory

4 Sets

5 Double Kettlebell Front Rack Single Leg Box Squat (each leg, box height at parallel) @6/10 RPE

20 Single Leg Jump Ropes (each leg) + 10 Lateral Ski Jump

5 Position Pause Clean Deadlift + High Hang Power Clean

4 Sets

5 Position Pause Clean Deadlift + 3 High Hang Power Clean @5/10 RPE

*Rest as needed between sets.

*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency. Perfect timing. No crashing of the barbell on the shoulders!

Clean Deadlift + Clean

1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @65-70% 1RM Clean

1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @70-75% 1RM Clean

1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @75-80% 1RM Clean

1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @80-85% 1RM Clean

1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @85-85+% 1RM Clean

*Rest as needed between sets

**Work on NOT going around the knees!!

Back Squat

8 Back Squat @6.5/10 RPE

6 Back Squat @7.5/10 RPE

4 Back Squat @8/10 RPE

2 Back Squat @9/10 RPE

4 Back Squat @8/10 RPE

6 Back Squat @7.5/10 RPE

8 Back Squat @6.5/10 RPE

*Rest as needed between sets.