Kamp Lokal Aug 12, 2026

Pause Squat Snatch + Snatch

6 Sets

1 Below Knee Pause Squat Snatch

-rest 15 seconds-

1 Squat Snatch

*Rest 2 minutes between sets.

*Sets 1-3 @80-83%, Sets 4-6 @82-86%

1RM Snatch

**Pause below knee for 2 sec on first rep of each set.

Deadlift

3 Deadlift @65% 1RM Deadlift

3 Deadlift @75% 1RM Deadlift

AMRAP(-1) Deadlift @85% 1RM Deadlift

3 Deadlift @75% 1RM Deadlift

3 Deadlift @65% 1RM Deadlift

*Leave one in the tank on the middle set.

**Rest as needed between sets.

Successory Work

3 Sets

5 Kettlebell Hanging Tempo Overhead Squat (each arm) @7/10 RPE

*Tempo is 3331 (3 seconds down, 3 second pause, 3 seconds up, 1 second pause before next rep)

-rest 45 seconds-

7 Kettlebell Goblet Hold Weighted Step Ups (each leg) @7/10 RPE

-rest 90 seconds between sets-

Core Finisher

3 Rounds

20 GHD Sit Ups

15 Hip Extensions

20 Second Sorenson Hold

-rest 60 seconds between sets-

METCON:

10 Rounds

200m Run

10 Kettlebell Swings (70/53)

5 Box Jumps (30/24)

Time Cap: 23 minutes

Scaled: