Kamp Lokal Oct 28, 2025

Tall Clean

3 Sets

3 Position Tall Clean @5/10 RPE

*Rest as needed between sets.

**Positions are quarter squat, parallel and full.

Clean Pull + Floating Power Clean + Power Clean

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

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

1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @80% 1RM Power Clean

*Rest as needed between sets.

**All touch and go.

Power Clean

7 Minute EMOM

1 Power Clean

*Start at 85% and build to a heavy single.

Clean Pull + Clean Shrug

3 Sets

3 Clean Pulls + 3 Above the Knee Clean Shrugs @100% 1RM Clean

*Rest as needed between sets.

**Use straps for optimal leg drive.

METCON:

1000m Row @70% Effort

-rest 3 minutes-

10x 200m Row @80% Effort

-rest 30 seconds after each set-

1000m Row @90% Effort

*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).

*REPEAT from Monday, October 14, 2024.

Target Time each set: sub 60/70 seconds for the 200m and 3:30/3:50 for the 1000m