Kamp Lokal Oct 7, 2026

Muscle Clean + High Hang Speed Power Clean + Tall Clean

3 Sets

3 Muscle Cleans + 3 High Hang Speed Power Cleans + 3 Tall Power Cleans @5.5/10 RPE

-rest 90 seconds between sets-

Clean Deadlift + Floating Clean Pull + Floating

Power Clean + Power Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to Parallel + 1 Power Clean @63-65% 1 RM 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

-rest 90-120 seconds between sets-

Power Clean

6 Minute EMOM

2 Power Clean @75% 1RM Power Clean

2 Power Clean @75% 1RM Power Clean

2 Power Clean @78% 1 RM Power Clean

1 Power Clean @80% 1 RM Power Clean

1 Power Clean @80% 1RM Power Clean

1 Power Clean @80-83% 1RM Power Clean

Deadlift

3 Sets

12 Deadlift (225/155) (OR 45% 1 RM)

8 Deadlift (315/225) (OR 60% 1 RM)

4 Deadlift (355/245) (OR 65% 1RM)

*1000m Bike Erg OR 24/19 Cal Echo Bike between sets.

*Note: The first jump from 225 to 315 should feel like a BIG jump here; the second jump should feel more manageable.

**Must use 1 barbell and change your own weights.

METCON:

3-3-3-4 min AMRAP

20 GHD Sit Ups

20 Burpee to Bar

Max Calorie Row in the remaining time

-rest 1 minute between sets-

Target Calories each set: 20/16+

Scaled: