Kamp Lokal Sep 15, 2026

Split Jerk

6 Minute EMOM

3 Split Jerk @65% 1 RM Split Jerk

3 Split Jerk @68% 1 RM Split Jerk

2 Split Jerk @73% 1 RM Split Jerk

2 Split Jerk @75% 1 RM Split Jerk

1 Split Jerk @78% 1 RM Split Jerk

1 Split Jerk @78+% 1RM Split Jerk

Accessory Work

Build to a 3RM Weighted Ring Dip

-then-

3 Sets

AMRAP Unbroken Weighted Ring Dip @75% of 3RM

-rest 2 minutes between sets-

Pulling Endurance

3 Sets:

3 Weighted Strict Pull Ups

-rest 45 seconds-

3-10 Unbroken Ring Muscle Ups

-rest 45 seconds-

8-18 Unbroken Chest to Bar Pull Ups

-rest 3 minutes between sets-

*Note: Rep range is broad so you can choose a rep scheme that is challenging but you CAN do unbroken. For those who cannot complete at least 3 unbroken ring muscle ups, perform bar muscle ups instead. If you do not have bar muscle ups, go straight to the C2B pull ups.

METCON:

For Time:

100 Double Unders

50 Dumbbell Snatch (50/35)

100 Double Unders

Time Cap: 5 minutes

Scaled: