Kamp Lokal Apr 24, 2026

Snatch

3 Snatch @70% 1RM Snatch

-rest 20 seconds-

2 Snatch @70% 1RM Snatch (plus 10/5lb for male/female)

-rest 2 minutes-

3 Snatch @75% 1RM Snatch

-rest 30 seconds-

2 Snatch @75% 1RM Snatch (plus 10/5lb for male/female)

-rest 2 minutes-

3 Snatch @80% 1RM Snatch

-rest 20 seconds-

2 Snatch @80% 1RM Snatch (plus 10/5lb for male/female)

Tall Jerk + Jerk + Press in Split

3 Sets

3 Tall Jerk + 3 Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

Clean & Jerk

3 Clean and Jerk @70% 1RM Clean and Jerk

-rest 20 seconds-

2 Clean and Jerk @70% 1RM Clean and Jerk (plus

10/5lb for male/female)

-rest 2 minutes-

3 Clean and Jerk @75% 1RM Clean and Jerk

-rest 30 seconds-

2 Clean and Jerk @75% 1RM Clean and Jerk (plus

10/5lb for male/female)

-rest 2 minutes-

3 Clean and Jerk @80% 1RM Clean and Jerk

-rest 20 seconds-

2 Clean and Jerk @80% 1RM Clean and Jerk (plus

10/5lb for male/female)

Accessory Work

3 Sets

75ft Sandbag Carry

7 Sandbag Deadlift

7 Sandbag Squat

*Rest 2 minutes between sets.

**This should all be @ 7-8/10 RPE with load you can do each movement unbroken with.

METCON:

8 Rounds

20 Wall Balls (20/14)

2 Rope Climbs (OR 1 Peg Board)

*Rope Climbs:

Females do 2 on odd rounds, 1 on even rounds.

Time Cap: 15 minutes

Scaled:

8 Rounds

15 Wall Balls (20/14)

1 Rope Climbs