Kamp Lokal Sep 27, 2025

Pause Tall Jerk

3 Sets

3 Pause Tall Jerk @5/10 RPE

*Rest as needed between sets.

**Pause in split for 5 seconds.

Pause Split Jerk

2 Pause Split Jerk @65% 1RM Split Jerk

2 Pause Split Jerk @70-75% 1RM Split Jerk

2 Pause Split Jerk @75-78% 1RM Split Jerk

*Rest as needed between sets.

**Pause in split for 3 seconds.

Split Jerk

4 Sets

1 Split Jerk @80% 1RM Split Jerk

*Rest as needed between sets.

Accessory 1

3-4 Sets

10 Seated Alternating Single Arm Dumbbell Press @7-8/10 RPE

4 Scap Pull Up + 4 Strict Pull Up + 4 Kipping Pull Up (no butterfly!)

10 Alternating HEAVY Dumbbell Bicep Curl

*Rest 90-120 seconds between sets.

**Dumbbell Press: hold both dumbbells overhead and press one at a time.

Accessory 2

3-4 Sets

1x 5 Position Snatch Deadlift (use straps) @7-8/10 RPE

5 Single Leg Box Jump (each leg - jump off one leg, land on two)

*Rest 90-120 seconds between sets.

**5 Position Snatch Deadlift: 1” off floor, below knee, above knee, mid thigh, power - hit positions on the way up AND on the way down.

Core Work

If you’re smoked, don’t worry about doing this.

3 Sets

10 Alternating Single Leg V Up

100m Double Kettlebell Front Rack Carry (as heavy as possible)

30 Jack Knives

METCON:

Partner Workout

For Time

2 mile Run (together)

-into-

150 Calorie Row

150 Bench Press (115/80)

*Both working at the same time on Row and Bench Press. Switch as desired.

Individual Version:

For Time:

2 Mile Run

-into-

75 Calorie Row

75 Bench Press (115/80)

*Partition as needed.

Time Cap: 40 minutes

SCALED:

Partner Workout

For Time

1.5 mile Run (together)

-into-

125/120 Calorie Row

150 Bench Press (95/65)

*Both working at the same time on Row and Bench Press. Switch as desired.

Individual Version:

For Time:

1.5 Mile Run

-into-

65/60 Calorie Row

75 Bench Press (95/65)

*Partition as needed.