Kamp Lokal October 25, 2024

Clean and Jerks

3 Sets

2 Clean & Jerk @65-75% 1 RM Clean and Jerk

3 Set

1 Clean & Jerk @80-85% 1 RM Clean and Jerk

4 Sets

1 Clean & Jerk @88-95+% 1 RM Clean and Jerk

*Rest as needed between sets.3 Sets

2 Clean & Jerk @65-75% 1 RM Clean and Jerk

3 Set

1 Clean & Jerk @80-85% 1 RM Clean and Jerk

4 Sets

1 Clean & Jerk @88-95+% 1 RM Clean and Jerk

*Rest as needed between sets.

Snatch

3 Sets

2 Snatch @65-75% 1 RM Snatch

3 Sets

1 Snatch @80-85% 1 RM Snatch

4 Sets

1 Snatch @88-95+% 1 RM Snatch

*Rest as needed between sets.

*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.

Back Squats

Warm up to 75% 1RM Back Squat.

2 Sets

3 Back Squats @75-80% 1RM Back Squat

2 Sets

2 Back Squats @85-88% 1RM Back Squat

4-5 Sets

1 Back Squat @90-90+% 1RM Back SquatWarm up to 75% 1RM Back Squat.

2 Sets

3 Back Squats @75-80% 1RM Back Squat

2 Sets

2 Back Squats @85-88% 1RM Back Squat

4-5 Sets

1 Back Squat @90-90+% 1RM Back Squat

Metcon: (8 min cap)

21-15-9

Echo bike Calories

Power Snatches (105/75)

*Assault Bike Calories = 27-18-12

Scaled:

18-12-6

Echo bike Calories

Power Snatches (85/60)’

*Assault Bike Calories = 24-15-9