Kamp Lokal Apr 27, 2026

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

3 Snatch @65-70% 1 RM Snatch

2 Snatch @70-75% 1RM Snatch

1 Snatch @ 75-80% 1RM Snatch

3 Snatch @70% 1RM Snatch

2 Snatch @75% 1RM Snatch

1 Snatch @80% 1RM Snatch

1 Snatch @80-85% 1RM Snatch

1 Snatch @85% 1RM Snatch

1 Snatch @85%+ 1RM Snatch

*Rest as needed between sets.

Jerk Primer

4 Sets

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

*Rest as needed between sets.

**The idea is to get feedback from the tall jerk and jerk balance to make your jerks better within the primer!

Split Jerk

3 Split Jerk @65% 1 RM Split Jerk

2 Split Jerk @70% 1 RM Split Jerk

1 Split Jerk @75% 1RM Split Jerk

3 Split Jerk @65-70% 1 RM Split Jerk

2 Split Jerk @70-75% 1RM Split Jerk

1 Split Jerk @75-80% 1RM Split Jerk

3 Split Jerk @70% 1RM Split Jerk

2 Split Jerk @75% 1RM Split Jerk

1 Split Jerk @80% 1 RM Split Jerk

1 Split Jerk @80-85% 1 RM Split Jerk

1 Split Jerk @85% 1 RM Split Jerk

1 Split Jerk @85%+ 1 RM Split Jerk

*Rest as needed between sets.

Accessory Work

Barbell Bicep Curls

Accumulate 50 reps using a load where you can do the work in 3 sets or less.

Metcon:

10 Sets

200m Run

2 Rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

*Wear vest (20/14) if available.

Time Cap: 40 minutes

Scaled:

10 Sets

200m Run

2 Rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

*No vest

-OR-

10 Sets

200m Run

2 Rounds

4 Strict Pull Ups

8 Push Ups

12 Air Squats