Kamp Lokal Aug 19, 2024

Strength:

1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch

1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch

1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch

1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch

*Start at 68-70% 1 RM Power Snatch and build in weight each set.

**All touch n go

***Rest as needed between sets

Strength:

6 Minutes (every minute on the minute)

Min 1: 1 Snatch @80% 1 RM Snatch

Min 2: 1 Snatch @80% 1 RM Snatch

Min 3: 1 Snatch @80% 1 RM Snatch

Min 4: 1 Snatch @83-85% 1 RM Snatch

Min 5: 1 Snatch @83-85% 1 RM Snatch

Min 6: 1 Snatch @83-85% 1 RM Snatch

Strength:

6 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 80-83% 1 RM Snatch

Min 2: 1 Snatch @ 80-83% 1 RM Snatch

Min 3: 1 Snatch @ 80-83% 1 RM Snatch

Min 4: 1 Snatch @ 85-85+% 1 RM Snatch

Min 5: 1 Snatch @ 85-85+% 1 RM Snatch

Min 6: 1 Snatch @ 85-85+% 1 RM Snatch

Strength:

10 Minutes (Every minute on the minute)

Min 1: 1 Back Squat @ 60-65% 1RM Back Squat

Min 2: 1 Back Squat

Min 3: 1 Back Squat

Min 4: 1 Back Squat

Min 5: 1 Back Squat

Min 6: 1 Back Squat

Min 7: 1 Back Squat

Min 8: 1 Back Squat

Min 9: 1 Back Squat

Min 10: 1 Back Squat

*Start at 60-65% 1RM Back Squat and build to a heavy single for the day

Metcon:

8 sets: (1 set every 3 minutes)

7 Hang Power Cleans (115/80)

6 Front Squats (115/80)

5 Shoulder to Overhead (115/80)

24 Double Unders

Scaled:

8 sets: (1 set every 3 minutes)

7 Hang Power Cleans (115/80)

6 Front Squats (115/80)

5 Shoulder to Overhead (115/80)

18 Double Unders