Kamp Lokal Apr 30, 2025
- Mark Go
- Apr 29
- 1 min read
Power Snatch Waves
Wave 1
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @82% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
*Rest as needed between waves.
Power Clean Waves
Wave 1
2 Power Clean @65% 1RM Power Clean
2 Power Clean @68% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @68% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
Wave 3
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @82% 1RM Power Clean
1 Power Clean @82-85% 1RM Power Clean
*Rest as needed between waves.
Pendlay Row
5 Sets
6 Pendlay Row @8.5/10 RPE
*Rest as needed between sets.
**Use straps to go heavier.
Double Db Incline Bench Press
4 Sets
10 Dumbbell Incline Bench Press @7-8/10 RPE
*Rest as needed between sets.
METCON:
For Time:
36 Toes to Bar
24 Power Snatches (95/65)
12 Bar Muscle Ups
*36 Double Unders every time you break any movement.
Time Cap: 8 mins
SCALED:
27 Toes to Bar
18 Power Snatches (95/65)
9 Bar Muscle Ups
*27 Double Unders every time you break
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