Kamp Lokal Sep 16, 2026

Muscle Clean

3x (1 Muscle Clean - Keep Hook Grip + 1 Muscle Clean - Release Hook Grip) @5/10 RPE

3x (1 Muscle Clean - Keep Hook Grip + 1 Muscle Clean - Release Hook Grip) @5/10 RPE

3x (1 Muscle Clean - Keep Hook Grip + 1 Muscle Clean - Release Hook Grip) @5/10 RPE

-rest as needed between sets-

*This is technique work - work on footwork, no jumping back.

Hang Power Clean + Power Clean

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

1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @65-68% 1 RM Power Clean

1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @68-73% 1 RM Power Clean

-rest as needed between sets-

Power Clean Waves

NOTE: If you are going to do Part B from the workout below, DON'T do this piece!

6 Minute EMOM

1 Power Clean @78% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

1 Power Clean @83% 1RM Power Clean

1 Power Clean @78% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

1 Power Clean @83% 1RM Power Clean

Deadlift

4 Sets (new set every: 30)

5 Deadlift @60-62.5% 1RM Deadlift

-rest 3 minutes-

4 Sets (new set every :30)

5 Deadlift @60-62.5% 1RM Deadlift

-rest 3 minutes-

4 Sets (new set every :30)

5 Deadlift @62.5-65% 1RM Deadlift

*This is a progression across the cycle, will work up in load & intensity.

METCON:

At 0:00

Part A:

10 Shuttle Runs

15 Clean and Jerks (135/95)

10 Shuttle Runs

12 Clean and Jerks (135/95)

10 Shuttle Runs

9 Clean and Jerks (135/95)

10 Shuttle Runs

9 Clean and Jerks (135/95)

*15 minute time cap.

At 15:00

Part B (OPTIONAL)

Take 3 minutes to establish a 1RM Clean and Jerk.

*NOTE: One shuttle run rep is 50ft (25ft down +

25ft back).

Time Cap: 15 minutes

Scaled:

At 0:00

Part A:

7 Shuttle Runs

15 Clean and Jerks (115/80)

7 Shuttle Runs

12 Clean and Jerks (115/80)

7 Shuttle Runs

9 Clean and Jerks (115/80)

7 Shuttle Runs

9 Clean and Jerks (115/80)

*15 minute time cap.

At 15:00

Part B (OPTIONAL)

Take 3 minutes to establish a 1RM Clean and Jerk.

*NOTE: One shuttle run rep is 50ft (25ft down + 25ft back).