Kamp Lokal Aug 30, 2024

Snatch:

5 Snatch @70% 1RM Snatch

4 Snatch @75% 1RM Snatch

3 Snatch @80% 1RM Snatch

*There are done as singles so reset after each rep.

**Rest as needed between sets.

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

Clean and Jerk

5 Clean & Jerk @70% 1RM Clean & Jerk

4 Clean & Jerk @75% 1RM Clean & Jerk

3 Clean & Jerk @80% 1RM Clean & Jerk

*There are done as singles so reset after each rep.

**Rest as needed between sets.

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

Back Squat

10 Sets (1 Set every 30 Seconds)

1 Back Squat @70-75% of 1 RM Back Squat

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

Metcon: 8 min cap

3 Sets

25/20 Calorie Row

100ft Sled Push (235/190)

25/20 Calorie Row

100ft Sled Push (235/190)

25/20 Calorie Row

-Rest 3 minutes between sets-

-after the last set and 3 minute rest-

30 power snatch (115/80)

*Must be done in sets of 5+

Scaled:

3 Sets

20/15 Calorie Row

100ft Sled Push (235/190)

20/15 Calorie Row

100ft Sled Push (235/190)

20/15 Calorie Row

-Rest 3 minutes between sets-

-after the last set and 3 minute rest-

30 power snatch (95/65)

*Must be done in sets of 5+