Kamp Lokal Sep 9, 2025
- Mark Go
- Sep 8, 2025
- 1 min read
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)



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