Kamp Lokal Jul 1, 2025
- Mark Go
- Jun 30, 2025
- 1 min read
Block Pause Snatch
5 Sets
2 Block Pause Snatch @65-70% 1 RM Snatch
*Bar set up above knee.
**Pause in receive for 2 seconds.
***Rest as needed between sets.
Incline Wide Grip Tempo Bench Press
4 Sets
12 Incline Wide Grip Bench Press @8-8+/10 RPE
*Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
**Rest as needed between sets.
Successory
4 Sets
15 Paloff Press (hold a squat just above parallel as you press) @RPE 7-8
12 Dumbbell Hammer Curl @RPE 7-8
*No rest between sets. Move fluidly from one move into the next.
Finisher
3 Sets
:30 Max Weighted Push Up
*Rest 90 seconds between reps.
METCON:
3 sets (1 set every 12 minutes)
100ft Sandbag Carry (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
10 Sandbag Clean Over Box (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
10 Sandbag Clean Over Box (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
100ft Sandbag Carry (150/100)
*Sub Dumbbell Power Clean (2x70/50) for Sandbag Clean and Farmers Carry for Sandbag Carry if needed.
Time Cap each set: 9 minutes
SCALED:
3 sets (1 set every 12 minutes)
100ft Sandbag Carry (100/100)
10 Burpee Box Get Overs (40/36)
10 Sandbag Clean Over Box (100/70)
10 Burpee Box Get Overs (40/36)
10 Sandbag Clean Over Box (100/70)
10 Burpee Box Get Overs (40/36)
100ft Sandbag Carry (100/70)
*Sub Dumbbell Power Clean (2x50/35) for Sandbag Clean and Farmers Carry for Sandbag Carry if needed
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