Kamp Lokal Aug 5, 2024

1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch

*Pause in receive of floating pause snatch for 3 seconds

**Start at 60-65% of 1 RM Power Snatch and build in weight each set.

***All touch n go

****Rest as needed between sets

6 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 80% 1 RM Snatch

Min 2: 1 Snatch @ 80% 1 RM Snatch

Min 3: 1 Snatch @ 80% 1 RM Snatch

Min 4: 1 Snatch @ 85% 1 RM Snatch

Min 5: 1 Snatch @ 85% 1 RM Snatch

Min 6: 1 Snatch @ 85% 1 RM Snatch

1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat

1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat

1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat

*Rest as needed between sets

**Positions are Just Below Parallel and In the Hole

5 Minutes (every minute on the minute)

Min 1: 1 Back Squat @ 85-90% 1 RM Back Squat

Min 2: 1 Back Squat @ 85-90% 1 RM Back Squat

Min 3: 1 Back Squat @ 85-90% 1 RM Back Squat

Min 4: 1 Back Squat @ 90-90+% 1 RM Back Squat

Min 5: 1 Back Squat @ 90-90+% 1 RM Back Squat

Metcon: (7 min cap each set)

50/40 Calorie Echo Bike

20 Power Cleans (185/125)

-rest 5 minutes-

50/40 Calorie Echo Bike

15 Power Cleans (205/135)

-rest 5 minutes-

50/40 Calorie Echo Bike

10 Power Cleans (225/155)

Scaled:

40/32 Calorie Echo

20 Power Cleans (155/105)

-rest 5 minutes-

40/32 Calorie Echo

15 Power Cleans (165/110)

-rest 5 minutes-

40/32 Calorie Echo

10 Power Cleans (185/125)

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