Kamp Lokal Sep 23, 2025
- Mark Go
- Sep 22, 2025
- 1 min read
Muscle Clean + High Hang Power Clean
3 Sets
3 Sets
3 Muscle Cleans + 3 High Hang Speed Power Cleans @5.5/10 RPE
*Rest as needed between sets.
Clean Pull + Hang Power Clean + Floating Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @70-70+% 1RM Power Clean
*Rest as needed between sets.
Power Clean
5 Minute EMOM
2 Power Clean @75-75+% 1RM Power Clean
Core Work
3 Sets
:30 Single Arm Plank (each side)
10 Landmine Twist (each side)
METCON:
For Time:
30 Clean and Jerks (115/80)
-straight into-
3 Rounds
25/20 Calorie Echo Bike
75 Double Unders
Time Cap: 16 minutes
SCALED:
For Time:
30 Clean and Jerks (95/65)
-straight into-
3 Rounds
20/16 Calorie Echo Bike
50 Double Unders



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