Kamp Lokal Apr 22, 2025

METCON:

For Time:

7-5-3

Wall Facing Strict Handstand Push Up

1-1-1

Legless Rope Climb

-rest 3 minutes-

For Time:

9-6-3

Strict Handstand Push Up

3-2-1

Rope Climb (no jump)

-rest 3 minutes-

For Time:

15-12-9

Kipping Handstand Push Up

5-3-1

Rope Climb

Time Cap Each Set: 5 mins

SCALED:

For Time:

5-3-1

Wall Facing Strict Handstand Push Up

1-1-1

Halfway Legless Rope Climb

-rest 3 minutes-

For Time:

7-5-3

Strict Handstand Push Up

3-2-1

Rope Climb

-rest 3 minutes-

For Time:

9-6-3

Kipping Handstand Push Up

3-2-1

Rope Climb

High Hang Power Snatch + Drop Snatch

4 Sets

3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE

*Rest as needed between sets.

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

Snatch

3 Snatch @65% 1RM Snatch

2 Snatch @70% 1RM Snatch

1 Snatch @75% 1RM Snatch

2 Snatch @70% 1RM Snatch

2 Snatch @75% 1RM Snatch

1 Snatch @80% 1RM Snatch

1 Snatch @75% 1RM Snatch

1 Snatch @80% 1RM Snatch

1 Snatch @85% 1RM Snatch

1 Snatch @85-85+% 1RM Snatch

1 Snatch @85-85+% 1RM Snatch

1 Snatch @85-85+% 1RM Snatch

*Rest as needed between sets.

Jerk + Tall Jerk + Jerk + Jerk Balance + Jerk

4 Sets

1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @ 5/10RPE

*Rest as needed between sets.

Split Jerk

3 Split Jerk @65% 1RM Split Jerk

2 Split Jerk @70% 1RM Split Jerk

1 Split Jerk @75% 1RM Split Jerk

2 Split Jerk @70% 1RM Split Jerk

2 Split Jerk @75% 1RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

1 Split Jerk @75% 1RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

1 Split Jerk @85% 1RM Split Jerk

1 Split Jerk @85-85+% 1RM Split Jerk

1 Split Jerk @85-85+% 1RM Split Jerk

1 Split Jerk @85-85+% 1RM Split Jerk

*Rest as needed between sets.

Bicep Work

Accumulate 30 Chin Up

-Then-

Accumulate 30 Barbell Bicep Curl

**Rest as needed between sets.