Kamp Lokal Apr 8, 2026

High Hang Power Snatch

3 High Hang Power Snatch @55% 1 RM Power Snatch

2 High Hang Power Snatch @60% 1 RM Power Snatch

1 High Hang Power Snatch @65% 1 RM Power Snatch

3 High Hang Power Snatch @60% 1RM Power Snatch

2 High Hang Power Snatch @65% 1 RM Power Snatch

1 High Hang Power Snatch @70% 1 RM Power Snatch

3 High Hang Power Snatch @60% 1RM Power Snatch

2 High Hang Power Snatch @65% 1 RM Power Snatch

1 High Hang Power Snatch @70% 1 RM Power Snatch

1 High Hang Power Snatch @70% 1RM Power Snatch

1 High Hang Power Snatch @70% 1RM Power Snatch

*Rest as needed between sets.

Hang Power Clean + Push Press

2x (1 Hang Power Clean + 1 Push Press) @55% 1RM Clean and Jerk

2x (1 Hang Power Clean + 1 Push Press) @60% 1 RM Clean and Jerk

1 Hang Power Clean + 1 Push Press @65% 1RM Clean and Jerk

2x (1 Hang Power Clean + 1 Push Press) @60% 1 RM Clean and Jerk

2x (1 Hang Power Clean + 1 Push Press) @65% 1 RM Clean and Jerk

1 Hang Power Clean + 1 Push Press @70% 1RM Clean and Jerk

2x (1 Hang Power Clean + 1 Push Press) @60% 1 RM Clean and Jerk

2x (1 Hang Power Clean + 1 Push Press) @65% 1 RM Clean and Jerk

1 Hang Power Clean + 1 Push Press @70% 1RM Clean and Jerk

1 Hang Power Clean + 1 Push Press @70% 1RM

Clean and Jerk

1 Hang Power Clean + 1 Push Press @70% 1RM

Clean and Jerk

*Rest as needed between sets.

Supinated Grip Dumbbell Row

3 Sets

10 Supinated Grip Double Dumbbell Row @7/10 RPE

*Rest as needed between sets.

Metcon:

15-12-9-6-3

Burpee Box Get Overs (40)

5-4-3-2-1

Snatch (135/95)

-Rest 4:00-

12-9-6-3

Burpee Box Jump Overs (24/20)

Snatch (95/65)

Time Cap workout 1: 11 minutes

Time Cap workout 2: 8 minutes

Scaled:

15-12-9-6-3

Burpee Box Get Overs (36)

5-4-3-2-1

Snatch (115/80)

-Rest 4:00-

8-6-4-2

Burpee Box Jump Overs (24/20)

Snatch (95/65)