Kamp Lokal Oct 11, 2025

Pause Dip + Jerk Balance + Press in Split

3 Sets

3 Pause Dip + 3 Jerk Balance + 3 Press in Split @5/10 RPE

*Pause Dip: pause in bottom of dip for 3 seconds.

**Rest as needed between sets.

Pause Split Jerk

2 Pause Split Jerk @75% 1RM Split Jerk

1 Pause Split Jerk @78% 1RM Split Jerk

1 Pause Split Jerk @80% 1RM Split Jerk

*Pause in split for 3 seconds.

**Rest sa needed between sets.

Split Jerk

5 Minute EMOM

1 Split Jerk @85% 1RM Split Jerk

Accessory 1

3-4 Sets

10 Seated Double Dumbbell Z Press @7-8/10 RPE

3 Tempo Strict Pull Up (3 seconds down) + 3 Strict Pull Up + 5 Kipping Pull Up (no butterfly!)

20 Alternating Seated Dumbbell Bicep Curl

*Rest 90-120 seconds between sets.

Accessory 2

3-4 Sets

5 Floating Snatch Deadlift @100% 1RM Snatch (use straps)

3 Single Leg Box Jump (each leg) + 5 Tall Box Jump

*Rest 90-120 seconds between sets.

Core (Optional)

3 Sets

20 Single Leg Alternating Toes To Bar

50m Over Under Kettlebell Carry (each arm)

45 Sec Weighted Face Up Chinese Plank

*Rest as needed between sets.

METCON:

5 Sets

30 Double Unders

10 Toes to Bar

50ft Handstand Walk

10 Toes to Bar

30 Double Unders

-rest 1:1 b/t sets-

Time Cap each set: 3 minutes

SCALED:

5 sets

20 Double Unders

7 Toes to Bar

25ft Handstand Walk

7 Toes to Bar

20 Double Unders

-rest 1:1 b/t sets-