Kamp Lokal Feb 11, 2026

Block Pause Power Snatch + Hang Pause

Power Snatch

7 Sets (New set every 1:30)

1 Block Pause Power Snatch + 1 Hang Pause Power Snatch

*Bar set up below the knee.

**Pause in receive for 2 seconds on both reps.

***Start at 60-65% and build to a challenging set.

Superset 1

4-5 Sets:

6 Kettlebell Goblet Hold Front Foot Elevated Tempo Lunge (each leg, 5 seconds down, explode up)

7 Single Leg Box Jump (each leg)

5 Double Dumbbell Suitcase Hold Heel

Elevated Squats

*Rest as needed between sets.

Superset 2

3-4 Sets

10 Dumbbell Renegade Row (total) - HEAVY

20 Kettlebell Side Bend (per side)

10 Weighted Hanging Knee Lift

*Rest as needed between sets.

Deficit Snatch Deadlift

4 Minute EMOM

3 Deficit Snatch Deadlift @105% 1 RM Snatch

*Deficit is 2in.

Deficit Deadlift

4 Sets

6 Deficit Deadlift @8.5/10 RPE

*Deficit is 2in.

Metcon:

30-20-10

Wall Balls (20/14)

3-2-1

Rope Climbs

-Rest 3 minutes-

30-20-10

Wall Balls (20/14)

1-1-1

Legless Rope Climbs (OR 3-2-1 Rope Climbs)

Time Cap each set: 8 minutes

Scaled:

25-15-5

Wall Balls (20/14)

2-1-1

Rope Climbs

-rest 3 minutes-

25-15-5

Wall Balls (20/14)

1-1-1-

Halfway Legless Rope Climbs (OR 2-1-1 Rope Climbs)