Kamp Lokal October 16, 2024

4 Sets

1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-83% 1RM Clean

*Rest as needed between sets.

**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.

5 Sets (1 set every 90 seconds)

1 "PERFECT" Clean @85-93% 1RM Clean

14 Double Dumbbell Bulgarian Split Squats (7 each side) @7/10 RPE

12 Double Dumbbell Bulgarian Split Squats (6 each side) @7.5/10 RPE

10 Double Dumbbell Bulgarian Split Squats (5 each side) @8/10 RPE

10 Double Dumbbell Bulgarian Split Squats (5 each side) @8.5/10 RPE

8 Double Dumbbell Bulgarian Split Squats (4 each side) @9/10 RPE

*Rest as needed between sets.

4 Sets

14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE

10 Nordic Hamstring Curls

*Rest as needed between sets.

**Score is the weight of the RDLs.

Metcon 15min

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

Bench Press (155/105)

Back Squats (225/155)

Scaled: 15 min

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

Bench Press (155/105)

Back Squats (225/155)