Kamp Lokal Sep 30, 2025

Power Clean to Parallel + Hang Power Clean + Floating Power Clean +Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @62-65% 1RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @65-70% 1RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @70-73% 1RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @73-75% 1RM Power Clean

*Rest as needed between sets.

**All touch and go.

Power Clean

5 Minute EMOM

Min 1: 2 Power Clean @75% 1RM Power Clean and Jerk

Min 2: 2 Power Clean @78% 1RM Power Clean and Jerk

Min 3: 2 Power Clean @80% 1RM Power Clean and Jerk

Min 4: 2 Power Clean @83-85% 1RM Power Clean and Jerk

Min 5: 2 Power Clean @83-85% 1RM Power Clean and Jerk

Clean Pull + Clean Shrug

4 Sets

4 Clean Pulls + 4 Above the Knee Clean Shrugs @85% 1RM Clean

*Rest as needed between sets.

**Use straps for optimal leg drive.

***Touch and go with the clean pulls, your legs should be SMOKED after that.

****These are CHALLENGING!! I think of these as the perfect exercise to condition my legs and to make them work even when they are very tired. Lean into the difficulty of this move and don’t just go through the motions. Make your legs strong by forcing them to fire even when they're exhausted.

METCON:

5 Sets (1 set every 3 minutes)

20/16 Calorie Echo Bike

15 Deadlifts (225/155)

Time Cap each set: 2 minutes 30 seconds

SCALED:

5 Sets (1 set every 3 minutes)

15/12 Calorie Echo Bike

15 Deadlifts (185/125)