Kamp Lokal Jul 1, 2026

Pause Squat Snatch + Tempo Overhead Squat

5 Sets

1.1.1 Pause Squat Snatch + 3 Tempo Overhead

Squat @ 65-70% 1RM Snatch

-rest 20 sec b/t snatch reps and 2 min b/t sets-

*Notes:

• Each cluster complex set is 1 pause snatch, rest 20 sec, 1 pause snatch, rest 20 sec, 1 pause snatch, 3 tempo OHS. Rest 2 min b/t sets.

• Pause for 2 sec with bar below knee caps on each snatch rep to reinforce good tension in lats and posterior chain

• Move slowly and deliberately on overhead squat at

42X1 tempo (4 seconds down, 2 seconds pause, explode up, 1 second pause at top)

Tempo Deficit Sumo Deadlift

4 Sets

8 Tempo Deficit Sumo Deadlift @8-8.5/10 RPE

-rest as needed between sets-

*2 inch deficit

**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

Successory Work

4 Sets

7 Double Dumbbell Front Foot Elevated Reverse

Lunge (each leg) @RPE 7-8/10

50ft Heavy Sled Push @RPE 8.5-9/10

-rest 90 seconds between sets-

METCON:

10 Rounds

10 Kettlebell Swings (53/35)

50ft Kettlebell Lunge (53/35)

Time Cap: 15 minutes

Scaled:

10 Rounds

10 Kettlebell Swings (35/26)

50ft Kettlebell Lunge (35/26)