Kamp LOKAL: April 12, 2024

Snatch Push Press

12 Snatch Push press @8/10 RPE

*Focus on strong lockout and pause at top showing good control.

**Goal is to use 100% of last week's tough 10 for all 3 sets today.

High Hang Power Snatch + 1 Power Snatch From Above Knee + Power SNatch

7 Sets New set every 1:30.

1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Power Snatch

*Last week probably looked something like 2 sets at 65%, 3 sets at 65% 3 at 70%, 1 at 75%. So more at the lower range of the percentages.

**This week we want to be something like this: week may be 1 at 65%, 3 at 70%, 3 at 75%. More at the higher range of the percentages.

***If you had most to all at higher range of the percentages last week, then hit 75% (or 1-2% over) for all working sets)

Metcon (22 min cap)

2 Rounds:

25 Strict Supinated Pull Ups

50 Ring Push Ups (OR Dumbbell Push Ups)

75 V Ups

*Ring or Bar Dips are Rx’d. We encourage you to choose whichever you need to work on more!

Scaled: 2 Rounds

15. Supinated Strict Pull ups

30 Ring Pushups or Dumbbell Pushups

60 Vups

Workout Description Video:

*Workout has been slightly altered since filming. Follow as written on whiteboard

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