Kamp Lokal Sep 9, 2025

Muscle Clean + High Hang Speed Power Clean

3 Sets

3 Muscle Cleans + 3 High Hang Speed Power Cleans @5/10 RPE

*Rest as needed between sets

Hang Power Clean + Below The Knee Hang Power Clean + Power Clean

1 Hang Power Clean + 1 Power Clean from Below the Knees + 1 Power Clean @60-65% 1RM Clean

1 Hang Power Clean + 1 Power Clean from Below the Knees + 1 Power Clean @60-65% 1RM Clean

1 Hang Power Clean + 1 Power Clean from Below the Knees + 1 Power Clean @68-70% 1RM Clean

1 Hang Power Clean + 1 Power Clean from Below the Knees + 1 Power Clean @68-70% 1RM Clean

*Rest as needed between sets.

Power Clean

5 Minute EMOM

2 Power Clean @73-75% 1RM Power Clean

Superset

4 Sets

10 Tempo RDL (5 seconds down, 5 seconds up) @7/10 RPE

:45 Sandbag Bearhug Hold (HEAVY)

*Rest 2 minutes between sets.

METCON:

AMRAP 30 Minutes

100ft Sled Push (190/145)

7 Burpee Box Get Overs (48/40)

10 Sandbag Clean Over Box (100/70) (48/40)

-rest 1 minute b/t rounds-

Rx’d Subs:

Sled: 15/12 Cal Assault OR 12/9 Cal Echo Bike

Sandbag: 10 Power Clean (115/80)

Target Rounds: 9+

SCALED:

AMRAP 30 Minutes

100ft Sled Push (145/125)

5 Burpee Box Get Overs (48/40)

7 Sandbag Clean Over Box (100/70) (48/40)

-rest 1 minute b/t rounds-

Rx’d Subs:

15/12 Cal Assault OR 12/9 Cal Echo Bike

7 Power Clean (115/80)