Kamp Lokal Apr 14, 2025

METCON:

2 sets:

AMRAP 3 Minutes

40 Double Unders

3 Burpee Bar Muscle Ups

-Rest 2 minutes-

AMRAP 3 Minutes

10 Kettlebell Swings (70/53)

20ft Handstand Walk

-Rest 2 minutes-

AMRAP 3 Minutes

40ft Kettlebell Goblet Lunge (70/53)

10 Wall Facing Strict Handstand Push Ups

-rest 2 minutes b/t sets-

Scaled

2 sets:

AMRAP 3 Minutes

30 Double Unders

2 Burpee Bar Muscle Ups

-Rest 2 minutes-

AMRAP 3 Minutes

10 Kettlebell Swings (53/35)

10ft Handstand Walk

-Rest 2 minutes-

AMRAP 3 Minutes

40ft Kettlebell Goblet Lunge (53/35)

5 Wall Facing Strict Handstand Push Ups

-rest 2 minutes b/t sets-

High Hang Power Snatch + Overhead Squat + Snatch Balance

4 Sets

3x (1 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @5/10 RPE

*Rest as needed between sets.

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

Snatch Lift Off + Snatch Pull + Pause Snatch

1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @65% 1RM Snatch

1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @70% 1RM Snatch

1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @75% 1RM Snatch

1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @78% 1RM Snatch

1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @78-80% 1RM Snatch

*Rest as needed between sets.

Wide Grip Bench Press

5 Sets

5 Wide Grip Bench Press @7/10 RPE

*10 Deficit Push Up (2 inch) after each set.

**Rest as needed between sets.