Kamp Lokal Aug 12, 2025

Block Snatch Pull + Block Snatch High Pull + Block Snatch

3 Sets

1 Block/Hang Snatch Pull + 1 Block/Hang Snatch High Pull + 2 Block/Hang Snatch @75-80% 1RM Snatch

3 Sets

1 Block/Hang Snatch Pull + 1 Block/Hang Snatch High Pull + 1 Block/Hang Snatch @80-85% 1RM Snatch

*Set blocks so bar starts just below the knee. If you don't have blocks, perform from the hang.

**Rest as needed between sets.

Wide Grip Incline Bench Press

2 Sets

10 Wide Grip Incline Bench Press @8-8.5/10 RPE

2 Sets

8 Wide Grip Incline Bench Press @8.5-9/10 RPE

*Rest as needed in between sets.

Successory

4 Sets

10 Kneeling Landmine Twist (each leg)

15 Double Kettlebell Bicep Curl

*No rest between sets. Move fluidly from one movement into the next.

Strength Finisher

3 Sets

:45 Max Tempo Banded Deficit Push Up (on 45lb bumper plates)

*Rest 90 seconds between sets

**Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause before next rep)

METCON:

800m Run

45 Chest to Bar Pull Ups

800m Run

20 Snatch (135/95)

800m Run

25 Clean and Jerks (135/95)

800m Run

Time Cap: 40 minutes

SCALED:

600m Run

30 Chest to Bar Pull Ups

600m Run

20 Snatch (115/80)

600m Run

25 Clean and Jerks (115/80)

600m Run