Kamp Lokal Sep 23, 2025

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