Kamp Lokal Aug 14, 2026

Mark Go
11 minutes ago
1 min read

Snatch

6 Sets

1.1 Squat Snatch @86-90% 1RM Snatch

-rest 15 seconds between cluster reps and 2-3 minutes between sets-

Bottom Up Front Squat

3 Sets

1.1.1.1 Bottoms Up Front Squat from Rack/Pins/ Blocks @9+/10 RPE

*Rest 10 seconds between reps and 3 minutes between sets.

Shoulder Health

3 Sets

12-15 Chest Supported Rear Delt Raises

10-12 Dumbbell Cuban Press

15-20 Powell Raises

*Rest 60 seconds between sets.

METCON:

3 Sets

250/225m Row

50 Double Unders

5 Power Snatch (145/100)

-rest 1 minute-

5 Power Snatch (145/100)

50 Double Unders

250/225m Row

*Rest 2 minutes between sets.

Time Cap each set: 2 minutes 30 seconds

Scaled:

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