Kamp Lokal Aug 22, 2025

Pause Snatch Balance

6 Sets

2 Pause Snatch Balance @75-80% 1RM Snatch.

*Pause for 3 seconds in the bottom of the squat.

**Rest as needed between sets.

Block Clean and Split Jerk

4 Sets

1 Block Clean + 2 Split Jerk @70-75% 1 RM Clean and Jerk

*Set blocks so bar starts just above the knee.

**Rest as needed between sets.

---If no blocks are available, perform as hang clean (from above the knee) + split jerk.

Tempo Snatch Pull

3 Sets

5 Tempo Snatch Pull @7.5-8/10 RPE

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

**Rest as needed between sets.

Strength Finisher

3 Sets

6 Tempo Goblet Hold Step Down from Box (20in) (each side) @8-8+/10 RPE

*Rest as needed between sets.

**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

METCON:

5 Sets (1 set every 4:30)

500m Row

7 Bar Muscle Ups

25ft Handstand Walk (cap at 1 minute)

Time Cap each set: 4 minutes

SCALED:

5 Sets (1 set every 4:30)

500m Row

4 Bar Muscle Ups

10-15ft Handstand Walk