Kamp Lokal Apr 8, 2025

High Hang Power Snatch + Overhead Squat

3 Sets

3x (1 High Hang Power Snatch + 1 Overhead Squat) @5/10 RPE

*Rest as needed between sets.

*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timin.

3 Position Snatch (Ground, Above The Knee, Mid Thigh)

5 Sets

3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

*Rest 60-90 seconds between sets.

Back Squat

5 Back Squat @6.5/10 RPE

4 Back Squat @7/10 RPE

3 Back Squat @7.5/10 RPE

2 Back Squat @8/10 RPE

3 Back Squat @7.5/10 RPE

4 Back Squat @7/10 RPE

5 Back Squat @6.5/10 RPE

*Rest as needed between sets.

Single Leg Work

3 Sets

5 Goblet Hold Single Leg Step Down (each side) @6/10 RPE

20 Sec Single Leg Plate Hops (forward and back)

20 Sec Single Leg Lateral Plate Hops (side to side)

METCON:

25 Snatch (155/105)

50 Box Jump Overs (24/20)

100 Wall Ball (20/14) (10/9)

Time Cap: 16 mins

SCALED:

25 Snatch (135/95)

35 Box Jump Overs (24/20)

70 Wall Ball (20/14) (10/9)