Kamp Lokal Dec 16, 2025

METCON:

3 Rounds

15/12 Calorie Row

12 Toes to Bar

9 Box Get Overs (48/40)

-rest until minute 10-

At 10:00:

45/36 Calorie Row

36 Toes to Bar

27 Box Get Overs (48/40)

Time Cap each set: 9 minutes

SCALED

3 Rounds

12/10 Calorie Row

9 Toes to Bar

6 Box Get Overs (48/40) (OR 9 at 40/32)

-rest until minute 10-

At 10:00:

36/30 Calorie Row

27 Toes to Bar

18 Box Get Overs (48/40) (OR 27 at 40/32)

Snatch Pull + Floating Power Snatch +

Power Snatch

Snatch Pull + Floating Power Snatch + Power Snatch @75% 1RM Power Snatch

Snatch Pull + Floating Power Snatch + Power Snatch

@75% 1 RM Power Snatch

Snatch Pull + Floating Power Snatch + Power Snatch

@80% 1 RM Power Snatch

Snatch Pull + Floating Power Snatch + Power Snatch @80-85% 1RM Power Snatch

Snatch Pull + Floating Power Snatch + Power Snatch

@80-85% 1 RM Power Snatch

*Rest 2 minutes between sets.

Dumbbell Bench Press + Dumbbell Piston

Bench Press

8 Dumbbell Bench Press + 8 (total) Dumbbell Piston Bench Press @6/10 RPE

6 Dumbbell Bench Press + 6 (total) Dumbbell Piston Bench Press @7/10 RPE

4 Dumbbell Bench Press + 4 (total) Dumbbell Piston Bench Press @8/10 RPE

6 Dumbbell Bench Press + 6 (total) Dumbbell Piston Bench Press @7.5/10 RPE

8 Dumbbell Bench Press + 8 (total) Dumbbell Piston Bench Press @6.5/10 RPE

*Rest as needed between sets.

Sandbag Work

3 Sets

50m Sandbag Right Shoulder Carry

50m Sandbag Left Shoulder Carry

100m Sandbag Carry

*Rest as needed between sets.