Kamp Lokal Apr 29, 2026
- Mark Go
- Apr 29
- 2 min read
Snatch Deadlift + Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch @70% 1RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch @75% 1RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch @80% 1RM Snatch
*Rest as needed between sets.
Clean High Pull + Hang Power Clean + Power
Clean + Push Jerk
1 Clean High Pull + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @55% 1RM Clean and Jerk
1 Clean High Pull + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @60% 1 RM Clean and Jerk
1 Clean High Pull + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @65% 1 RM Clean and Jerk
*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% 1 RM Clean and Jerk
1 Clean Deadlift to Mid Thigh + 1 Power Clean + 1
Push Jerk @75% 1 RM Clean and Jerk
1 Clean Deadlift to Mid Thigh + 1 Power Clean + 1
Push Jerk @80% 1 RM Clean and Jerk
*Rest as needed between sets.
Chinese Dumbbell Row
4 Sets
10 Chinese Dumbbell Rows (each side)
@7-8/10 RPE
*Rest as needed between sets.
Metcon:
60 Wall Balls (20/14)
20 Power Clean (155/105)
60 Wall Balls (20/14)
-rest 5 minutes-
40 Box Jump Overs (24/20)
15 Bar Muscle Ups
40 Box Jump Overs (24/20)
Time Cap each workout: 10 minutes
Scaled:
50 Wall Balls (20/14)
15 Power Clean (135/95)
50 Wall Balls (20/14)
-rest 5 minutes-
30 Box Jump Overs (24/20)
12 Bar Muscle Ups (or Chest to Bar)
30 Box Jump Overs (24/20)
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