Kamp Lokal Nov 28, 2025

Back Squat

10 Sets

3 Back Squat @79-84% 1RM Back Squat

*Rest as needed between sets.

Front Squat

5 Sets

3 Front Squat @84-89% 1RM Front Squat

*Rest as needed between sets.

Power Clean + Hang Power Clean (OPTIONAL)

10 Minute EMOM

Min 1-5: Power Clean + Hang Power Clean + Power Clean + Hang Power Clean @6/10 RPE

Min 6-10: Power Clean + Hang Power Clean + Power Clean + Hang Power Clean @6.5/10 RPE

Accessory Work

3 Sets

:45 Single Arm Kettlebell Front Rack Hold (each arm)

25ft Single Arm KB Farmer Carry (right) + 10 KB Side Bend (KB on right) + 25ft Single Arm KB Farmer Carry (left) + 10 KB Side Bend (KB on left)

15 Goblet Hold Sit Up

*Rest as needed between sets.

METCON:

AMRAP 6 Minutes

5 rounds

5 Lateral Burpee over Bar

6 Power Clean and Jerk (95/65)

-then-

Max Calorie Ski (OR Row)

-rest 4 minutes-

AMRAP 6 Minutes

4 rounds

6 Burpee to Bar

8 Calorie Ski (OR Row)

-then-

Max Bar Muscle Ups

Target Reps each set:

AMRAP 1: 75/71+ reps (20/16+ calories on the ski)

AMRAP 2: 64/60+ reps (8/4+ bar muscle ups)

SCALED

AMRAP 6 Minutes

5 rounds

4 Lateral Burpee over Bar

6 Power Clean and Jerk (75/55)

-then-

Max Calorie Ski (OR Row)

-rest 4 minutes-

AMRAP 6 Minutes

4 rounds

5 Burpee to Bar

7 Calorie Ski (OR Row)

-then-

Max Bar Muscle Ups