Kamp Lokal Nov 25, 2025

METCON:

For Time:

25 Deadlifts (275/185)

25 Box Jump Overs (30/24)

-rest 1:1-

50 Deadlifts (225/155)

50 Box Jump Overs (24/20)

Time Cap each set:

Part 1: 6 minutes

Part 2: 9 minutes

SCALED:

For time:

25 Deadlifts (225/155)

15 Box Jump Overs (30/24)

-rest 1:1 b/t sets-

50 Deadlifts (185/125)

30 Box Jump Overs (24/20)

Hang Power Clean + Squat Clean + Power Clean

Hang Power Clean + Squat Clean + Power Clean @75-78% 1RM Clean

Hang Power Clean + Squat Clean + Power Clean @75-78% 1RM Clean

Hang Power Clean + Squat Clean + Power Clean @80-83% 1RM Clean

Hang Power Clean + Squat Clean + Power Clean @80-83% 1RM Clean

Hang Power Clean + Squat Clean + Power Clean @80-83% 1RM Clean

*Rest as needed between sets.

**All touch and go.

Jerk Primer

3 Sets

5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk

*Rest as needed between sets.

Dumbbell Push Jerk

Take 10-12 minutes to establish a heavy set of 5 Dumbbell Push Jerk

-Then-

2 Sets

20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE

*Rest as needed between sets.

Sandbag Work

3-4 Sets

:45 Sandbag Hold

100ft Sandbag Carry

:45 Sandbag Hold

*Rest as needed between sets.

**Go unbroken each set.