Kamp Lokal Apr 6, 2026

High Hang Power Snatch

3 Sets

3x (1 Barbell Jump & Shrug + 1 High Hang Power

Snatch) @5/10 RPE

This is SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing

Hang Pause Power Snatch + Hang

Pause Snatch

5 Sets

1 Hang Pause Power Snatch + 1 Hang Pause Snatch

@60-70% 1 RM Snatch

*Pause in receive for 3 seconds.

**Rest as needed between sets.

Bench Press

6 Bench Press @6/10 RPE

6 Bench Press @6.5/10 RPE

4 Bench Press @7/10 RPE

4 Bench Press @7.5/10 RPE

2 Bench Press @8/10 RPE

2 Bench Press @8.5/10 RPE

*6-8 controlled Ring Rows In between sets.

**Rest as needed between sets.

Metcon:

50 Wall Ball (20/14)

35 Toes to Bar

50 Box Jump Over (24/20)

35 Toes to Bar

50 Wall Ball (20/14)

Time Cap: 20 minutes

Scaled:

40 Wall Ball (20/14)

25 Toes to Bar

40 Box Jump Over (24/20)

25 Toes to Bar

40 Wall Ball (20/14)