Kamp Lokal Oct 25, 2025

Behind the Neck Jerk Balance + Behind the Neck Press in Split

3 Sets

3 Behind the Neck Jerk Balance + 3 Behind the Neck Press in Split @5/10 RPE

*Rest as needed between sets.

Behind the Neck Pause Split Jerk

1 Behind the Neck Pause Split Jerk @75% 1RM Split Jerk

1 Behind the Neck Pause Split Jerk @80% 1RM Split Jerk

1 Behind the Neck Pause Split Jerk @80% 1RM Split Jerk

*Pause in split for 3 seconds.

**Rest as needed between sets.

Behind the Neck Split Jerk

1 Behind the Neck Split Jerk @85% 1RM Split Jerk

1 Behind the Neck Split Jerk @85% 1RM Split Jerk

1 Behind the Neck Split Jerk @90% 1RM Split Jerk

1 Behind the Neck Split Jerk @90% 1RM Split Jerk

1 Behind the Neck Split Jerk @90% 1RM Split Jerk

*Rest as needed between sets.

Accessory 1

4 Sets

8-6-4-2 Seated Strict Press (building each set, end at heavy double)

:30-:40 Max Strict Pull Up

10 Alternating Seated Dumbbell Bicep Curl (total) @8/10 RPE

*Rest 90-120 seconds between sets.

Accessory 2

4 Sets

3 Deficit Snatch Deadlift @100% 1RM Snatch (use straps)

5 Squat Box Jump (start and end in a squat)

*Rest 90-120 seconds between sets.

METCON:

As many sets as needed: (max 8 sets)

AMRAP 2 Minutes

12 GHD Sit Ups

12 Dumbbell Bench Press (2x50/35)

Max Rope Climbs

-no rest b/t sets-

*Continue the pattern until 20/16 Rope Climbs are completed

Time Cap: 16 minutes (8 sets)

SCALED:

As many sets as needed: (max 8 sets)

AMRAP 2 Minutes9 GHD Sit Ups

12 Dumbbell Bench Press (2x40/25)

Max Rope Climbs

-no rest b/t sets-

*Continue the pattern until 15/12 Rope Climbs are completed.