Kamp Lokal Sep 17, 2025

Split Jerk

6 Minute EMOM

3 Split Jerk @65% 1RM Split Jerk

3 Split Jerk @70% 1RM Split Jerk

2 Split Jerk @75% 1RM Split Jerk

2 Split Jerk @78% 1RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

1 Split Jerk @80+% 1RM Split Jerk

Seated Dumbbell Strict Press

10 Seated Dumbbell Strict Press @6/10 RPE

7 Seated Dumbbell Strict Press @7/10 RPE

7 Seated Dumbbell Strict Press @8/10 RPE

5 Seated Dumbbell Strict Press @8.5/10 RPE

*Rest as needed in between sets.

Superset

3-4 Sets

5 Barbell Back Rack Tall Step Up (each leg) @6-7/10 RPE

:20 Barbell Back Rack Single Leg Quarter Squat Hold (each leg) @6-7/10 RPE

*Rest 2 minutes between sets.

Sandbag Work

3-4 Sets

:20 Sandbag Shoulder Hold (right side)

2 Sandbag Shoulder Hold Lunge (each leg)

:20 Sandbag Shoulder Hold (left side)

2 Sandbag Shoulder Hold Lunge (each leg)

*All done at 7-8/10 RPE.

**Rest as needed between sets.

Core Work

3 Sets

:30 Single Arm Plank (right arm)

10 Russian Twists

:30 Single Arm Plank (left arm)

10 Russian Twist

*Rest as needed between sets.

METCON:

For Time:

21-15-9-9

Thruster (95/65)

Lateral Burpees over the Bar

Time Cap: 15 minutes

SCALED:

For Time:

15-12-9-6

Thrusters (95/65)

Lateral burpees over the bar