Kamp Lokal Nov 13, 2026

Back Squat

8-10 Sets

3 Back Squat @73-78% 1RM Back Squat

-rest as needed between sets-

Power Clean + Push Jerk

15 Minute EMOM

Minute 1-5: 5 touch-and-go Power Clean + Push Jerk @5.5/10 RPE

Minute 6-10: 5 touch-and-go Power Clean + Push

Jerk @6/10 RPE

Minute 11-15: 5 touch-and-go Power Clean + Push

Jerk @ 6.5/10 RPE

*Note: Each rep is a PC+PJ. So every minute you will do PC+PJ, PC+PJ, PC+PJ, PC+PJ, PC+PJ. Do not set the bar down until all 5 reps are complete.

Overhead Walking Lunge

3 Sets

50ft Overhead Walking Lunge @7-8/10 RPE

-rest 2 minutes between sets-

*Note: Build in load each set to around an 8/10 RPE by last set - this will be tough but you should have 10-15lbs left in the tank.

Core Work

2 Sets

1:00 Chinese Plank

50ft Slider Plank Walk

1:00 Chinese Plank

50ft Crab Walk

-rest 2 minutes between sets-

METCON:

3-3-3-4:00 AMRAP

21/16 cal Echo Bike (OR 25/20 cal Bike Erg)

3 Rope Climbs

Max Wall Balls (20/14)

-rest 1:00 between sets-

Target Score: 44/39+ (20+ wall balls)

Scaled: