Kamp Lokal Apr 23, 2025
- Mark Go
- Apr 22
- 2 min read
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
Comments