Kamp Lokal Aug 19, 2025

Block Pause Snatch

5 Sets

2 Block Pause Snatch @65-70% 1RM Snatch

*Set blocks so bar starts above knee.

**Pause in receive for 2 seconds.

***Rest as needed between sets.

Incline Wide Grip Bench Press

4 Sets

10 Incline Wide Grip Bench Press @8/10 RPE

*Rest as needed between sets.

Successory

4 Sets

10 SLOW Pallof Press (hold a squat just above parallel as you press)

:30 Copenhagen Plank (per side)

*No rest between sets. Move fluidly from movement to movement.

Strength Finisher

3 Sets

:45 Max Push Up

*Rest 90 seconds between sets.

METCON:

3 Sets

3 Rounds

10 Sandbag Clean Over Box (100/70) (48)

100ft Dumbbell Farmers Carry (2x70/50)

-rest 3 minutes b/t sets-

*Rx’d Sub: Power Clean (135/95)

Time Cap each set: 8 minutes

SCALED:

3 Sets

3 Rounds

7 Sandbag Clean Over Box (100/70) (48)

70ft Dumbbell Farmers Carry (2x70/50)

-rest 3 minutes b/t sets-