Kamp Lokal Aug 5, 2025

Low Hang Snatch High Pull + Power Snatch + Snatch

6 Sets

1 Low Hang Snatch High Pull + Power Snatch + Snatch @80-80+% 1 RM Snatch

*Rest as needed between sets.

**The complex is touch and go. No dropping the barbell.

Bench Press

15 Bench Press @8/10 RPE

10 Bench Press @9/10 RPE

5 Bench Press @9.5/10 RPE

10 Bench Press @8/10 RPE

15 Bench Press @7/10 RPE

20 Bench Press @7/10 RPE

*Rest as needed between sets.

Successory

3 Sets

10 Tempo Dumbbell Reverse Fly @8/10 RPE

12 Single Arm Standing Band Pulls (each arm)

*Rest 60 seconds between sets.

**Tempo is 31X2 (3 seconds down, 1 second pause, explode up, 2 second pause before next rep)

Strength Finisher

3 Sets

15 Ring Plank to Pike (can use rower seat as a glide)

*Rest as needed between sets.

METCON:

AMRAP 15 Minutes

1-2-3-4-5-6-7-8-9-10…..

Burpee Box Jump Over (20)

*after each set, complete 10 Dumbbell Box Step Ups (20) (1x50/35)

Minimum Reps before scaling: 116 reps (through round of 8)

SCALED:

AMRAP 15 Minutes

1-2-3-4-5-6-7-8-9-10…..

Burpee Box Jump Over (16)

*after each set, complete 10 Dumbbell Box Step Ups (16) (1x50/35)