Kamp Lokal Apr 23, 2025

Snatch High Pull + Hang Power Snatch + Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @55% 1RM Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @60% 1RM Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @65% 1RM Snatch

*Rest as needed between sets.

Snatch High Pull + Power Snatch

1 Snatch High Pull + 1 Power Snatch @70% 1RM Snatch

1 Snatch High Pull + 1 Power Snatch @75% 1RM Snatch

1 Snatch High Pull + 1 Power Snatch @80% 1RM Snatch

*Rest as needed between sets.

Clean Deadlift to mid thigh + Power Clean from mid thigh + Power Clean + Push Jerk

1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Power Clean + 1 Push Jerk @55% 1RM Clean

1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Power Clean + 1 Push Jerk @60% 1RM Clean

1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Power Clean + 1 Push Jerk @65% 1RM Clean

*Rest as needed between sets.

Clean Deadlift to mid thigh + Power Clean + Push Jerk

1 Clean Deadlift to mid thigh + 1 Power Clean + 1 Push Jerk @70% 1RM Clean

1 Clean Deadlift to mid thigh + 1 Power Clean + 1 Push Jerk @75% 1RM Clean

1 Clean Deadlift to mid thigh + 1 Power Clean + 1 Push Jerk @80% 1RM Clean

*Rest as needed between sets.

Renegade Row

4 Sets

10 Alternating Renegade Row (No push up) @6.5-7/10 RPE

*Rest as needed between sets.

METCON:

Ski Erg (OR Row)

2 sets @ fast, but repeatable effort

10 Calories

-rest 30 seconds-

20 Calories

-rest 30 seconds-

30 Calories

-rest 2 minutes b/t sets-

-then-

Echo Bike

2 sets @ fast, but repeatable effort

10 Calories

-rest 30 seconds-

20 Calories

-rest 30 seconds-

30 Calories

-rest 2 minutes b/t sets-

Time Cap each set: 40/45 seconds for the 10s, 1 minute 15 seconds/1 minute 30 for the 20s, and 1 minute 50 seconds/2 minute for the 30s