Kamp Lokal Apr 16, 2025

METCON:

3 sets @ consistent effort (75-80% pacing)

4 Rounds of Strict Cindy*

30/24 Calorie Row

-rest 3 minutes b/t sets-

*Strict Cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Time cap each set: 6 mins

SCALED:

3 sets @ consistent effort (75-80% pacing)

4 Rounds of Modified Strict Cindy*

25/20 Calorie Row

-rest 3 minutes b/t sets-

*Strict Cindy:

3 Strict Pull Ups

6 Push Ups

9 Air Squats

Power Snatch Waves

Wave 1

3 Power Snatch @60% 1RM Power Snatch

2 Power Snatch @65% 1RM Power Snatch

1 Power Snatch @70% 1RM Power Snatch

3 Power Snatch @65% 1RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

Wave 2

3 Power Snatch @70% 1RM Power Snatch

2 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @80% 1RM Power Snatch

1 Power Snatch @80% 1RM Power Snatch

1 Power Snatch @80% 1RM Power Snatch

*Rest as needed between waves.

Power Clean Waves

Wave 1

2 Power Clean @60% 1RM Power Clean

2 Power Clean @65% 1RM Power Clean

1 Power Clean @70% 1RM Power Clean

Wave 2

2 Power Clean @65% 1RM Power Clean

2 Power Clean @70% 1RM Power Clean

1 Power Clean @75% 1RM Power Clean

Wave 3

2 Power Clean @70% 1RM Power Clean

2 Power Clean @75% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

*Rest as needed between waves.

Pendlay Row

5 Sets

5 Pendlay Row @8/10 RPE

*Rest as needed between sets.

**Use straps so you can go heavier.