Kamp Lokal Dec 5, 2025

Back Squat

10 Sets

3 Back Squat @82-87% 1RM Back Squat

*Rest as needed between sets.

Front Squat

5 Sets

3 Front Squat @87-92% 1RM Front Squat

*Rest as needed between sets.

Power Snatch (OPTIONAL)

Min 1-5: 4 Touch and Go Power Snatch @6.5/10 RPE

Min 6-10: 3 Touch and Go Power Snatch @7/10 RPE

Core Work

3 Sets

1:00 Weighted Forearm Plank

1:00 Heavy Single Arm Kettlebell Farmer Carry Hold (each arm)

*Rest as needed between sets.

METCON:

2 Sets (start 2nd set at minute 18)

4 Power Snatches (95/65)

6 Bar Facing Burpees

4 Bar Muscle Ups

8/6 Calorie Assault Bike

8 Power Snatches (95/65)

12 Bar Facing Burpees

8 Bar Muscle Ups

16/12 Calorie Assault Bike

12 Power Snatches (95/65)

18 Bar Facing Burpees

12 Bar Muscle Ups

24/20 Calorie Assault Bike

-rest until minute 18-

Time Cap each set: 13 minutes

SCALED

2 Sets (start 2nd set at minute 18)

4 Power Snatches (85/60)

4 Bar Facing Burpees

3 Bar Muscle Ups

8/6 Calorie Assault Bike

8 Power Snatches (85/60)

8 Bar Facing Burpees

6 Bar Muscle Ups

12/10 Calorie Assault Bike

12 Power Snatches (85/60)

12 Bar Facing Burpees

9 Bar Muscle Ups

16/13 Calorie Assault Bike

-rest until minute 18-