Kamp Lokal Aug 28, 2026

Snatch

8 Sets

1 Squat Snatch - build to a tough single for the day

*If you feel good, you can go for a max.

**Rest as needed between reps.

Front Squat

Build to a 1 RM Front Squat.

Shoulder Health

3 Sets

12-15 Chest Supported Rear Delt Raises

12-15 Prone Trap 3 Raises

12-15 PVC Pass Through

*Rest 60 seconds between sets.

METCON:

2-2-2-3 AMRAP Intervals

Buy-in: 300/260m Ski

-into-

20-40-60-80-100

Double Unders

9-12-15-18-21

Overhead Squat (95/65)

*Rest 1 minute between intervals.

*If you get through all the work, score your time; if not, score total reps of Double Unders + Overhead Squats.

**SCORE is reps.

*The ski is NOT scored. Just the AMRAP portion of double unders and overhead squats.

Target Reps each set: 254 (through the 80 and 18)

Scaled:

2-2-2-3 AMRAP Intervals Buy-In: 250/220m Ski into

10-20-40-60-80

Double Unders

6-9-12-15-18

Overhead Squat (75/55)

*Rest 1 minute between intervals.

*If you get through all the work, score your time; if not, score total reps of Double Unders + Overhead Squats.

**SCORE is reps.