Kamp Lokal Sep 13, 2025

Jerk Balance

3 Sets

3 Jerk Balance @5/10 RPE

*Rest as needed between sets

Behind The Neck Pause Split Jerk

2 Behind the Neck Pause Split Jerk @62-65% 1RM Split Jerk

2 Behind the Neck Pause Split Jerk @68-70% 1RM Split Jerk

2 Behind the Neck Pause Split Jerk @72-75% 1RM Split Jerk

*Pause in split for 3 seconds.

**Rest as needed between sets.

Behind the Neck Split Jerk

3 Sets

1 Behind the Neck Split Jerk @78-80% 1RM Split Jerk

*Rest as needed between sets.

Supersets

3-4 Sets

5 Snatch Deadlift @7-8/10 RPE (use straps)

5 Tall Box Jump

*Rest 90-120 second between sets.

Core (OPTIONAL)

3 Sets

10 Alternating Leg Toes To Bar (each leg)

50m Single Arm Farmers Carry (each arm) (as heavy as possible)

30 Ab Mat Sit Up

*Rest as needed between sets.

METCON:

5 Sets

20/16 Calorie Echo Bike

8 Strict Pull Up

8 Bench Press (155/95)

20/16 Calorie Echo Bike

-Rest 1:30 between sets-

Time Cap each set: 6 minutes

SCALED:

5 Sets

15/12 Calorie Echo Bike

5 Strict Pull Up

5 Bench Press (135/85)

15/12 Calorie Echo Bike

-Rest 1:30 between sets-