Kamp Lokal Apr 20, 2026

High Hang Power Snatch + Overhead Squat +

Snatch Balance

3 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, working speed, explosiveness, and timing.

Snatch Lift Off + Snatch Pull + Pause Snatch

5 Sets

1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch

*Build up to 80% 1RM Snatch.

**Rest as needed between sets.

Bench Press

5 Sets

5 Bench Press @8/10 RPE

*8-10 controlled Ring Row after each set.

**Rest as needed between sets.

METCON:

4 Sets

AMRAP 4 minutes

400m Run

-straight into-

Max Reps

10 Strict Pull Ups (OR 15 Kipping)

20 Push Ups

30 Air Squats

*Odd Rounds: Vest (20/14)

**Even: Bodyweight

***Rest 1 minute between sets.

*Pick up where you left off the last AMRAP (so if you finished 20 air squats in the previous 4 minutes, start after the run with the 10 remaining air squats).

Target Reps each set: 60 reps with vest, 60+ reps without vest

Scaled:

4 Sets:

AMRAP 4 minutes

400m Run

-straight into-

Max Reps

5 Strict Pull Ups (OR 10 Kipping)

10 Push Ups

15 Air Squats

*Odd Rounds: Vest (20/14)

**Even: Bodyweight

***Rest 1 minute between sets.

*Pick up where you left off the last AMRAP (so if you finished 10 air squats in the previous 4 minutes, start after the run with the 5 remaining air squats)