Kamp Lokal Oct 21, 2026

Clean Lift Off + Clean Deadlift + Clean Pull +

Power Clean

Clean Lift Off + Clean Deadlift + Clean Pull + Power Clean for load:

#1: 4 reps

#2:4 reps

#3:4 reps

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

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

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 @73-75%

1RM Power Clean

*Rest 90-120 sec between sets.

Clean Pull + Power Clean

Clean Pull + Power Clean for load:

#1:2 reps

#2:2 reps

#3: 2 reps

#4:2 reps

#5: 2 reps

#6:2 reps

#7:2 reps

#8:2 reps

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

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

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

1 Clean Pull + 1 Power Clean to Parallel @83% 1 RM Power Clean

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

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

1 Clean Pull + 1 Power Clean to Parallel @88% 1RM Power Clean

1 Clean Pull + 1 Power Clean to Parallel @88% 1 RM Power Clean

*Rest 2 minutes between sets.

Deadlift Endurance

2-3 Sets

10 Deadlift (315/205) (or 65% 1RM Deadlift)

-rest 30 seconds-

15 Deadlift (225/155) (or 45% 1RM Deadlift)

-3 minute easy bike recovery between sets-

*Note: Perform loading with whichever is lighter. We want fast, smooth reps throughout.

METCON:

15 Minute EMOM

Min 1: 12 Burpees

Min 2: 2 Rope Climbs

Min 3: 12/10 Calorie Bike Erg (or Air Bike)

Time Cap each minute: 45 seconds

Scaled: