Kamp Lokal Aug 25, 2025

Snatch

10 MInute EMOM

1 Snatch

*Start at 65% and build to a heavy single for the day.

DB Bench Press

7 Sets

3 Dumbbell Bench Press

*Use the 7 sets to work up to a heavy triple for the day

-Then-

1 set

Max Dumbbell Bench Press (70/50)

Successory

3 Sets

10 Dumbbell Lateral Raise @9/10 RPE

10 Incline Dumbbell Curl @9/10 RPE

1:00 Plank on Rings

*No rest between sets. Just move fluidly through sets.

METCON:

15 Wall Walk

10 Dumbbell Shoulder to Overhead (70/50)

30 Crossover Single Unders

30 Toes to Bar

30 Crossover Single Unders

10 Dumbbell Shoulder to Overhead (70/50)

30 Crossover Single Unders

30 Toes to Bar

30 Crossover Single Unders

10 Dumbbell Shoulder to Overhead (70/50)

Time Cap each set: 13 minutes

SCALED:

10 Wall Walks

10 Dumbbell Shoulder to Overhead (50/35)

20 Crossover Single Unders

20 Toes to Bar

20 Crossover Single Unders

10 Dumbbell Shoulder to Overhead (50/35)

20 Crossover Single Unders

20 Toes to Bar

20 Crossover Single Unders

10 Dumbbell Shoulder to Overhead (50/35)