Kamp Lokal Oct 14, 2025

Clean Pull + Hang Power Clean + Floating Power Clean + Power Clean

1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @70% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @73% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @75% 1RM Power Clean

1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @78% 1RM Power Clean

*Rest as needed between sets.

Power Clean

5 Minute EMOM

Min 1: 2 Power Clean @80% 1RM Power Clean and Jerk

Min 2: 2 Power Clean @83% 1RM Power Clean and Jerk

Min 3: 2 Power Clean @85% 1RM Power Clean and Jerk

Min 4: 1 Power Clean @85+% 1RM Power Clean and Jerk

Min 5: 1 Power Clean @85+% 1RM Power Clean and Jerk

Clean Pull + Clean Shrug

5 Clean Pulls + 4 Above the Knee Clean Shrugs @90% 1RM Clean

5 Clean Pulls + 4 Above the Knee Clean Shrugs @90% 1RM Clean

3 Clean Pulls + 4 Above the Knee Clean Shrugs @95% 1RM Clean

3 Clean Pulls + 4 Above the Knee Clean Shrugs @95% 1RM Clean

*Rest as needed between sets.

*Use straps for optimal leg drive.

*Touch-and-go with the clean pulls - your legs should be SMOKED after that.

METCON:

2 Sets

AMRAP 8 Minutes

4 Deadlift (275/185)

40 Double Unders (OR 20 Weighted Double Unders)

-rest 4 minutes-

AMRAP 8 Minutes

4 Bench Press (185/125)

4 Box Jump Overs (30/24)

-rest 4 minutes b/t sets-

Target Reps each set: 440+ reps (AMRAP #1) / 80+ reps (AMRAP #2) (10+ rounds each)

SCALED:

2 Sets

AMRAP 8 Minutes

4 Deadlift (225/155)

30 Double Unders (OR 15 weighted double unders)

-rest 4 minutes-

AMRAP 8 Minutes

4 Bench Press (155/105)

4 Box Jump Overs (24/20)

-rest 4 minutes b/t sets-