Kamp Lokal Sep 30, 2026

Muscle Clean + Tall Clean

3 Sets

2 x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Tall Cleans @5/10 RPE

*Rest 90 seconds between sets.

*Focus is on technique. Hit your positions well.

Power Clean + 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 @65-68%

1RM Power Clean

1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @68-73%

1RM Power Clean

*Rest 2 minutes between sets.

Power Clean

5 Minute EMOM

2 Power Clean @75% 1RM Power Clean

2 Power Clean @78% 1RM Power Clean

2 Power Clean @80% 1RM Power Clean

2 Power Clean @80-83% 1RM Power Clean

2 Power Clean @80-83% 1RM Power Clean

Deadlift

9 Minute EMOM

Min 1-3: 9 Deadlift (225/155) (OR 45% 1 RM)

Min 4-6: 7 Deadlift (275/185) (OR 55% 1 RM)

Min 7-9: 5 Deadlift (315/225) (OR 60% 1 RM)

METCON:

3 Rounds

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

-Rest 3 minutes-

3 rounds

21 Kettlebell Swings (53/35)

21 Lateral Burpees Over Bar

Time Cap each set: 9 minutes

Scaled: