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Kamp Lokal Aug 26, 2026

  • Writer: Mark Go
    Mark Go
  • 3 hours ago
  • 1 min read

Pause Squat Snatch + Snatch


12 Minute EMOM

Min 1: 1 Below Knee Pause Squat Snatch (pause for 2 seconds below knee

Min 2: 1 Squat Snatch

*All at 85-90%1 RM Snatch.



Deadlift


Build to a tough single Deadlift @9+/10 RPE




Core Finisher


3-4 Rounds

:20 sec Front Tuck Lever Hold

:20 sec Sorenson Hold

:30 sec Side Plank (each side)

:20 sec Hollow Rock Hold or Hollow Hold




METCON:


2 Sets

2 Rounds

100ft Single Dumbbell Walking Lunge (70/50)

10 Bar Muscle Ups

*Rest 3 minutes between sets.


Time Cap each set: 6 minutes



Scaled:


2 Sets

2 Rounds

75ft Single Dumbbell Walking Lunge (70/50)(OR 100ft @ 50/35)

7 Bar Muscle Ups

*Rest 3 minutes between sets.

 
 
 

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