Kamp Lokal Aug 9, 2025

2 Position Snatch Balance

5 Sets

2 Position Snatch Balance @85-85+% 1 RM Snatch

*Rest as needed between sets.

**Receive just below parallel and then in a full squat

Push Jerk + Pause Split Jerk

2 Sets

2 Push Jerk + 2 Pause Split Jerk @75-80% 1 RM Clean & Jerk

3 Sets

1 Push Jerk + 2 Pause Split Jerk @85-85+% 1 RM Clean & Jerk

*Rest as needed between sets.

**Pause in the receiving position for 2 seconds.

Successory

3 Sets

7 Tempo Hanging Banded Kettlebell Overhead Squat @8/10 RPE

5 Barbell Front Rack Step Ups (each leg) @8.5-9/10 RPE

*Rest as needed between sets.

**Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)

Strength Finisher

3 Sets

8 Tempo Barbell Curls @8.5/10 RPE

8 Pause Foot Elevated Ring Rows

*Rest as needed between sets.

**Curls: Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

***Ring row: Pause at the bottom and the top of each rep for 2 seconds.

METCON:

Partner Workout

2 mile Run (together)

100 Sandbag Cleans over Box (48/40) (100/70)

*split as desired

Individual version:

2 mile Run

50 Sandbag Cleans over Box (48/40) (100/70)

*Rx’d Sub: Power Clean (135/95)

Time Cap: 35 minutes

SCALED:

Partner Workout

2 mile Run (together)

100 Sandbag Cleans over Box (48/40) (70/50)

*split as desired

Individual version:

2 mile Run

50 Sandbag Cleans over Box (48/40) (70/50)

*Rx’d Sub: Power Clean (115/80)