Kamp Lokal Oct 7, 2025

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

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!

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