Kamp Lokal Jul 1, 2025

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