Kamp Lokal Sep 16, 2025

Hang Power Clean + Power Clean

1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @62-65% 1RM Power Clean

1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @65-70% 1RM Power Clean

1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @70-73% 1RM Power Clean

*Rest as needed between sets.

**All touch and go.

Power Clean

6 Minute EMOM

Min 1: 1 Power Clean @80% 1RM Power Clean

Min 2: 1 Power Clean @82% 1RM Power Clean

Min 3: 1 Power Clean @85% 1RM Power Clean

Min 4: 1 Power Clean @80% 1RM Power Clean

Min 5: 1 Power Clean @82% 1RM Power Clean

Min 6: 1 Power Clean @85% 1RM Power Clean

Clean Pull + Clean Shrug

4 Clean Pulls + 3 Above the Knee Clean Shrugs @80-85% 1RM Clean

4 Clean Pulls + 3 Above the Knee Clean Shrugs @80-85% 1RM Clean

4 Clean Pulls + 3 Above the Knee Clean Shrugs @80-85% 1RM Clean

4 Clean Pulls + 3 Above the Knee Clean Shrugs @80-85% 1RM Clean

*Use straps for optimal leg drive.

**Rest as needed between sets.

METCON:

20 Minute AMRAP

20/16 Cal Row

50ft Farmers Carry (2x50/35)

*Add 50 feet after each round.

**Score every 25ft as a rep.

Target Reps: 232/200+ (through 400ft farmers carry round)

SCALED:

20 Minute AMRAP

16/13 Cal Row

50ft Farmers Carry (2x40/25)

*Add 50ft after every round

**Score every 25ft as a rep