Kamp Lokal Nov 14, 2025

Back Squat

10 Sets

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

*Rest as needed between sets.

Front Squat

5 Sets

3 Front Squat @78-83% 1RM Front Squat

*Rest as needed between sets.

Power Clean + Push Jerk

10 Minute EMOM

Min 1-5: 3 (1 Power Clean + 1 Push Jerk) @5.5/10 RPE

Min 6-10: 3 (1 Power Clean + 1 Push Jerk) @6/10 RPE

*All touch and go.

Core Work

3 Sets

5 Kettlebell Windmills (per side)

5x (1 Medball GHD Sit Up + 4 Russian Twist)

30 Jack Knives

*Rest as needed between sets.

METCON: (Open 19.4)

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men snatch 95 lb.

Women snatch 65 lb.

Time cap: 12 minutes

SCALED:

For Time:

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

8 bar muscle-ups

12 bar-facing burpees

Men snatch 75 lb.

Women Snatch 55 lb.