Kamp Lokal Sep 23, 2026

Muscle Clean + High Hang Speed Power Clean

3 Sets

3 Muscle Cleans + 3 High Hang Speed Power Cleans @5.5/10 RPE

-rest 60-90 seconds between sets-

Clean Pull + Hang Power Clean + Floating

Power Clean + 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 @68% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Clean to Parallel + 1

Floating Power Clean @70-73% 1RM Power Clean

-rest 2 minutes between sets-

Power Clean

5 Minute EMOM

2 Touch and Go Power Clean @ 75-78% 1 RM

Power Clean

Deadlift (OPTIONAL)

Deadlift for load:

#1:4 reps

#2:4 reps

#3: 4 reps

#4:4 reps

4 Sets

4 Deadlift @65-67.5% 1RM Deadlift

*New set every 30 seconds.

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

METCON:

7 Rounds

7 Deadlifts (275/185)

7 Strict Handstand Push Ups

Time Cap: 13 minutes

Scaled:

7 Rounds

7 Deadlifts (225/155)

4 Strict Handstand Push Ups