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Kamp Lokal Apr 13, 2026

  • Writer: Mark Go
    Mark Go
  • Apr 12
  • 1 min read

High Hang Power Snatch + Overhead Squat


3 Sets

3x (1 High Hang Power Snatch + 1 Overhead Squat)

@5/10 RPE

*Rest as needed between sets.


*SPEED WORK: Meant to be with very light weight - working speed, explosiveness and timing!



3 Position Snatch


5 Sets

3 Position Snatch (mid thigh, above the knee, ground) @60-75% 1RM Snatch

*Rest 60-90 seconds between sets.



Accessory Work


3 Sets

5 Chin Up @7/10 RPE (weighted if needed)

10 Dumbbell Curl @7/10 RPE

*Rest as needed between sets.



Metcon:


For Time:

800m Run

-Then-

10 Rounds "Cindy"

5 Strict Pull Ups

10 Push Ups

15 Air Squats

-Then-

800m Run


Time Cap: 22 minutes



Scaled:


For Time:

800m Run

-Then-

10 Rounds "Cindy'

4 Strict Pull Ups

8 Push Ups

12 Air Squats

-Then-

800m Run






 
 
 

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