Kamp Lokal Sep 6, 2025 (Deload week)

Jerk Balance

3 Sets

3 Jerk Balance @5/10 RPE

*Rest as needed between sets.

Behind The Neck Pause Split Jerk

2 Behind the Neck Pause Split Jerk @65% 1RM Jerk

2 Behind the Neck Pause Split Jerk @70% 1RM Jerk

2 Behind the Neck Pause Split Jerk @70% 1RM Jerk

*Pause in split for 3 seconds.

**Rest as needed between sets.

Behind The Neck Split Jerk

3 Sets

1 Behind the Neck Split Jerk @75% 1RM Jerk

*Rest as needed between sets.

Supersets

3 Sets

3 Snatch Deadlift @7-8/10 RPE (use straps)

5 Tall Box Jump

*Rest 90-120 seconds between sets.

METCON:

For Time:

27-21-15-9-9

Calorie Ski

Calorie Row

-rest as needed-

20 Minutes EMOM

Minute 1: 10 Bench Press @ RPE 7-8

Minute 2: 10 Strict Pull Ups

Minute 3: 15 Standing Dumbbell Tricep Extensions @RPE 7-8

Minute 4: 15 Dumbbell Bicep Curl @RPE 7-8

*Only scoring time from part A; move consistently through the part B EMOM.

Time Cap: 16 minutes

SCALED:

For Time:

21-15-9-6-3

Calorie Ski

Calorie Row

-rest as needed-

20 Minutes EMOM

Minute 1: 7 Bench @ RPE 7-8

Minute 2: 7 Strict Pull Ups

Minute 3: 12 Standing Dumbbell Tricep Extensions @RPE 7-8

Minute 4: 12 Dumbbell Bicep Curl @RPE 7-8