Kamp Lokal Apr 13, 2026

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