Kamp Lokal Sep 9, 2026

Muscle Clean + High Hang Power Clean

3 Sets

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

-rest as needed between sets-

*This is technique work - work on footwork, no jumping back.

Hang Power Clean + Power Clean

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

Power Clean

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

Power Clean

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

Power Clean

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

Power Clean

-rest as needed between sets-

*All sets are touch and go.

Power Clean

5 Minute EMOM

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

*This is technique work - work on footwork, no jumping back.

Deadlift

3 Sets

4x 4 Deadlift @60-62.5% 1RM Deadlift (one set of 4 every 30 seconds)

*Rest 3 minutes between sets.

*This is a progression across the cycle, will work up in load & intensity.

METCON:

3 Sets

1000m Row @ RPE 6-7

4x 250m Row @ RPE 8

*Rest 45 seconds between reps and 2 minutes between sets.

Time Cap each set: NONE!

No Scaling Needed!