Kamp Lokal Apr 16, 2025
- Mark Go
- Apr 15
- 1 min read
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.
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