Kamp Lokal Nov 4, 2026

Hang Squat Clean

3 Hang Squat Clean @70% 1RM Clean

3 Hang Squat Clean @70% 1RM Clean

3 Hang Squat Clean @70-75% 1RM Clean

3 Hang Squat Clean @70-75% 1RM Clean

3 Hang Squat Clean @70-75% 1RM Clean

-rest as needed between sets-

*Bar starts above the knee.

Deadlift + Clean Pull

Deadlift + Clean Pull for load:

#1: 6 reps @ 90% (-)

#2: 6 reps @ 90% (-)

#3: 6 reps @ 90% (-)

#4: 6 reps @ 90% (-)

4 Sets

3 Deadlift + 3 Clean Pull @90% 1RM Clean

-rest as needed between sets-

*NOTE: Your deadlift start position should feel different than your clean pull start position.

Accessory

3-4 Sets

6 Single Leg RDL (each leg) @7/10 RPE

-rest 15 seconds-

15-20 Rower Hamstring Curl

-rest 2-3 minutes between sets-

METCON:

20 Minute AMRAP

15/12 Calorie Air Bike

15 Box Step Up (20)

15 Wall Ball (20/14)

Target Score: 8+ rounds

Scaled:

20 Minute AMRAP

12/10 Calorie Air Bike

10 Box Step Up (20)

10 Wall Ball (20/14)