Kamp Lokal Apr 28, 2025

METCON:

Murph Prep Monday

AMRAP 7 Minutes

200m Run

10 Strict Pull Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

15 Push Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

25 Air Squats

*All with 20/14lb Vest.

*Repeat from May 2, 2022 AND Monday May 8, 2023 AND April 29, 2024

Minimum Rounds before scaling each set: 3

SCALED:

AMRAP 7 Minutes

200m Run

5 Strict Pull Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

10 Push Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

20 Air Squats

*All with 20/14lb Vest.

High Hang Power Snatch to parallel + Tempo Overhead Squat + Snatch Balance

4 Sets

3 High Hang Power Snatch to parallel + 1 Tempo Overhead Squat + 3 Snatch Balance @5/10 RPE

*Rest as needed between sets.

**Tempo is 5551 (5 seconds down, 5 second pause at the bottom of the squat, 5 seconds up and 1 second pause before next rep)

Snatch Pause Deadlift to Below Knee + Snatch Deadlift to Above the Knee + Pause Snatch

1 set @65-68% 1RM Snatch

1 set @70-72% 1RM Snatch

1 set @75-77% 1RM Snatch

1 set @78-80% 1RM Snatch

1 set @80-82% 1RM Snatch

*Rest as needed between sets

**Snatch Pause Deadlift: Pause is 2 seconds at the below the knee position.

***Pause Snatch: Pause is 2 seconds in the receive.