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Kamp LOKAL: Dec 18, 2023

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch


*Pause Snatch: Pause for 2 seconds in the receive.

*Slow Snatch Deadlift: 5 second ascent and 5 second descent.


II. Clean & Jerk

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 85% 1 RM Clean and Jerk


*Pause Split Jerk: Pause in receive for 2 seconds.



II. Metcon:

4 sets @ consistent effort

In a 2-minute window

250m Ski (OR Row)

Max Shuttle Runs in the time remaining (50ft)


-rest 2 minutes-


In a 2-minute window

10 Shuttle Runs (50ft)

Max meter Ski (OR Row) in the time remaining


-rest 2 minutes b/t sets-


Scaled:

4 sets @ consistent effort

In a 2-minute window

200m Ski (OR Row)

Max Shuttle Runs in the time remaining (50ft)


-rest 2 minutes-


In a 2-minute window

8 Shuttle Runs (50ft)

Max meter Ski (OR Row) in the time remaining


-rest 2 minutes b/t sets-


*Every 25m of ski = 1 rep

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