Kamp Lokal Oct 29, 2025

Split Jerk

10 Minute EMOM

Min 1 & 2: 1 Split Jerk @70% 1RM Split Jerk

Min 3 & 4: 1 Split Jerk @75% 1RM Split Jerk

Min 5 & 6: 1 Split Jerk @80% 1RM Split Jerk

Min 7 & 8: 1 Split Jerk @85% 1RM Split Jerk

Min 9: 1 Split Jerk @90% 1RM Split Jerk

Min 10: 1 Split Jerk @90+% 1RM Split Jerk

Superset

5 L-Seated Dumbbell Z Press @ 8.5-9/10 RPE

7 Double Dumbbell Push Press @ 6-7/10 RPE

*Rest as needed between sets.

Front Rack Step Up

5 Barbell Front Rack Step Up (each leg) @8-9/10 RPE

3 Barbell Front Rack Step Up (each leg) @8-9/10 RPE

3 Barbell Front Rack Step Up (each leg) @8-9/10 RPE

3 Barbell Front Rack Step Up (each leg) @8-9/10 RPE

*Rest 2 minutes between sets.

Sandbag Sumo Deadlift

5 Minute EMOM

6 Sandbag Sumo Deadlift

METCON:

For Time:

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead (135/95)

Back Squats (185/125)

Time Cap: 15 minutes

SCALED:

For TIme:

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead (115/80)

Back Squats (155/105)