Kamp Lokal Aug 7, 2026

Snatch Balance

8 Minute EMOM

1 Snatch Balance

*Build to a tough single for the day.

Clean & Jerk

4 Sets

1.1 Clean & Jerk @85+% 1RM Clean and Jerk

-rest 20 seconds between cluster reps and 2-3 minutes between sets-

*Note: One cluster set is 1 C&J, rest 20 sec, 1 C&J.

Rest 2-3 min and repeat for remaining sets.

Tempo Front Squat

4 Sets

4 Tempo Front Squats @ 25X2 tempo @ 9/10 RPE

-rest 2 min b/t sets-

*Tempo is 25X2 (2 seconds down, 5 second pause, explode up, 2 second pause)

**Find a tough working load at this tempo and rep range by the last set.

Shoulder Health

3 Sets

12-15 Prone Y Raises

12-15 Banded External Rotations (per side)

10-12 Tempo Push Ups w/Scap Protraction at the top

-rest 60 seconds between sets-

*Tempo on push ups is 2020: 2 sec down, no pause, 2 sec up, no pause

METCON:

3 Rounds

30 Wall Balls (20/14)

20/16 Calorie Row

8 Wall Walks

-directly into-

3 Rounds

15 Wall Balls (20/14)

10/8 Calorie Row

4 Wall Walks

Time Cap: 22 minutes

Scaled: