Kamp Lokal Oct 21, 2025

Hang Muscle Clean + Hang Power Clean +

Tall Clean

3 Sets

3 Hang Muscle Cleans + 3 Hang Speed Power Cleans to Parallel + 3 Tall Power Clean to Parallel @5.5/10 RPE

*Rest as needed between sets.

Clean Lift Off + Clean Deadlift + Clean Pull +

Power Clean

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1

Clean Pull + 1 Power Clean to Parallel @65% 1RM

Power Clean

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1

Clean Pull + 1 Power Clean to Parallel @70% 1RM

Power Clean

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1

Clean Pull + 1 Power Clean to Parallel @73% 1RM

Power Clean

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1

Clean Pull + 1 Power Clean to Parallel @75% 1RM

Power Clean

*All touch and go.

*Rest as needed between sets

Clean Pull + Power Clean

1 Clean Pull + 1 Power Clean to Parallel @78%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @78%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @80%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @80%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @85%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @85%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @85+%

1RM Clean

1 Clean Pull + 1 Power Clean to Parallel @85+%

1RM Clean

*Rest as needed between sets.

Core Work

3 Sets (Not for Time)

10x (1 Med Ball GHD Sit Up + 2 Russian Twist)

10 Dumbbell Plank Pull Through (each side)

METCON:

5 sets

10 Power Cleans (115/80)

50ft Back Rack Walking Lunge (115/80)

10 Power Cleans (115/80)

-Rest 1:1 between sets-

Time Cap each set: 3 minutes

SCALED:

5 sets

10 Power Cleans (95/65)

50ft Back Rack Walking Lunge (95/65)

10 Power Cleans (95/65)

-Rest 1:1 between sets-