Kamp Lokal Dec 19, 2025

Back Squat

5 Sets

2 Back Squat @85-90% 1RM Back Squat

*Rest as needed between sets.

Front Squat

10 Sets

3 Front Squat @78-93% 1RM Front Squat

*Rest as needed between sets.

Squat Snatch + Snatch Balance

15 Minute EMOM

Min 1-5: Squat Snatch + Snatch Balance + Squat

Snatch + Snatch Balance @5.5/10 RPE

Min 6-10: Squat Snatch + Snatch Balance + Squat

Snatch + Snatch Balance @6/10 RPE

Min 11-15: Squat Snatch + Snatch Balance + Squat

Snatch + Snatch Balance @6.5/10 RPE

Core Work

3 Sets (Not for time)

5 Strict Toes to Bar

10 Alternating Single Leg Toes to Bar (total)

10 V-Up

20 Jack Knives

*Rest as needed between sets.

METCON:

15 Minute EMOM

MInute 1 - 10 Power Snatch (95/65)

Minute 2 - 12 Bar Facing Burpees

Minute 3 - AMRAP 30 Seconds Bar Muscle Ups

Time Cap each minute 40 seconds (no minimum for bar muscle ups)

SCALED

15 Minute EMOM

MInute 1 - 7 Power Snatch (95/65)

Minute 2 - 9 Burpee Over Bar

Minute 3 - AMRAP 30 Seconds Bar Muscle Ups