Kamp Lokal Dec 10, 2025

Snatch + Hang Snatch + Snatch

Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch

Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch

Snatch + Hang Snatch from Below the Knee + Snatch @75% 1RM Snatch

Snatch + Hang Snatch from Below the Knee + Snatch @75% 1 RM Snatch

Snatch + Hang Snatch from Below the Knee + Snatch @80% 1RM Snatch

*Rest 2 minutes between sets.

Deficit Snatch Deadlift + Deficit Snatch Pull

4 Sets

2 Deficit Snatch Deadlift + 2 Deficit Snatch Pulls @100% 1RM Snatch

*Rest as needed between sets.

**Deficit is 2in.

Sumo RDL + Glute Bridge

3 Sets

7 Sumo RDL @8/10 RPE

1 Tempo Weighted Banded Glute Bridge @8/10 RPE

*Rest as needed between sets.

**Glute Bridge tempo: 30 seconds up AND down

METCON:

2 Rounds

15 Box Jumps (24/20)

9 Overhead Squats (135/95)

-rest 1:1-

2 Rounds

15 Box Jumps (24/20)

12 Overhead Squats (115/80)

-rest 1:1-

2 Rounds

15 Box Jumps (24/20)

15 Overhead Squats (95/65)

Time Cap Each Set: 4 mins

SCALED

2 Rounds

10 Box Jumps (24/20)

9 Overhead Squats (115/80)

-rest 1:-

2 Rounds

10 Box Jumps (24/20)

12 Overhead Squats (95/65)

-rest 1:1-

2 Rounds

10 Box Jumps (24/20)

15 Overhead Squats (75/55)