Kamp Lokal Nov 11, 2025

Clean Pull + Hang Power Clean + Power Clean

Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean

*Rest as needed between sets.

**All touch and go.

L Seated Dumbbell Strict Press

Take 10-12 minutes to establish a heavy set of 5 L Seated Double Dumbbell Strict Press

-Then-

2 Sets

25 Unbroken Dumbbell Push Press @7.5-8/10 RPE

*Make sure you’re locking out really strong at the top of every single rep.

Sandbag Work

3-4 Sets

:30 Sandbag Hold

100ft Sandbag Carry

:30 Sandbag Hold

*Rest as needed in between sets.

**Go unbroken each set.

METCON:

For Time:

1000 Box Step Ups (20 in)

*Wear a Ruck Pack (45/35lb)

Target Time: sub 75 minutes

SCALED:

For Time:

1000 Box Step Ups (20in)

*Use 35/25lb vest/ruck backpack if available

*Decrease load as much as needed to finish 1000 reps. If you cannot finish 1000 reps without a load, then scale to 1 hour AMRAP for max Box Step Ups to (20in).

Alternate option for CHAD

5 Sets:

10 Double Dumbbell Box Step Overs (2x50/35) (20)

20 Calorie Standing Bike Erg (Damper 8-10)

10 Double Dumbbell Box Step Overs (2x50/35) (20)

-rest 1:1 between sets-

Time Cap each set: 3:30