Kamp Lokal Aug 5, 2026

Pause Squat Snatch + Snatch

6 Sets

1 Pause Below Knee Squat Snatch

-rest 15 seconds-

1 Squat Snatch

-rest 2 minutes after each set-

*Sets 1-3 @78-81%, Sets 4-6 @81-84%.1RM Snatch

**Pause below knee for 2 sec on first rep of each set

Deadlift

5 Deadlift @60% 1RM Deadlift

5 Deadlift @70% 1RM Deadlift

AMRAP(-1) Deadlift @80% 1RM Deadlift

5 Deadlift @70% 1RM Deadlift

5 Deadlift @60% 1RM Deadlift

*Rest as needed between sets.

**Leave one in the tank on the AMRAP set.

Successory Work

3 Sets

8 Tempo Single Arm Dumbbell Overhead Squat (each arm) @7/10 RPE

-rest 45 seconds-

6 Sandbag Bear Hug Reverse Lunge (each leg)

@7/10 RPE

-rest 90 seconds between sets-

*Tempo on OHS is 2221 (2 seconds down, 2 seconds pause, 2 seconds up, 1 second pause)

Core Finisher

3 Sets

12 V-Up

12 Hip Extension

100ft Heavy Farmers Carry

-rest 60 seconds between sets-

METCON:

2 Rounds

800m Run

50 Toes to Bar

25 Thrusters (115/75)

Time Cap: 22 minutes

Scaled:

2 Rounds

600m Run

40 Toes to Bar

25 Thrusters (95/65)