Kamp Lokal Oct 7, 2025
- Mark Go
- Oct 6, 2025
- 2 min read
Muscle Cleans + High Hang Speed Power Cleans + Tall Power Clean
3 Sets
3 Muscle Cleans + 3 High Hang Speed Power Cleans + Tall Power Clean @5.5/10 RPE
*Rest as needed between sets.
Clean Deadlift to Mid Thigh + Floating Clean Pull + Floating Power Clean to Parallel + Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to Parallel + 1 Power Clean @63-65% 1RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to Parallel + 1 Power Clean @65-68% 1RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to Parallel + 1 Power Clean @68-70% 1RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to Parallel + 1 Power Clean @70-73+% 1RM Power Clean
*Rest as needed between sets.
Power Clean
6 Minute EMOM
2 Power Clean @75% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @75-80% 1RM Power Clean
1 Power Clean @75-80% 1RM Power Clean
1 Power Clean @75-80% 1RM Power Clean
Core Work
3 Sets (Not for time)
15-20 Med Ball GHD Sit Up
10 Dumbbell Plank Pull Through (each side)
10 Kneeling Landmine Twist (each side)
METCON:
7 Sets
400m Run with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
Machine Options:
Row - 500m
Bike Erg - 1000m
Air Bike - 30 Calories
*REPEAT from September 16, 2024.
Time Cap each set: None!



Comments