Kamp Lokal Jul 10, 2026

Pause Snatch Balance

6 Sets

2 Pause Snatch Balance @75-80% 1 RM Snatch

*Pause for 3 seconds in the bottom of squat.

**Rest as needed between sets.

Squat Clean + Split Jerk

4 Sets

2 Clean & 1 Jerk @75-80% 1 RM Clean and Jerk

*Rest as needed between sets.

Tempo Front Squat

4 Sets

6 Tempo Front Squat @9/10 RPE

*Tempo is 50X2 (5 seconds down, no pause, explode up, 2 second pause)

**Rest 2 minutes between sets.

***Accumulate all working sets within a 20lb window from last week's last set.

Finisher

3 Sets

15 Elbow on Knee Dumbbell External Rotation

@7-8/10 RPE

15 Scapular Wall Slides @7-8/10 RPE

10 Trap 3 Raises @7-18/10 RPE

*Rest 60-90 seconds between sets.

METCON:

8 Sets

12/10 Calorie Bike

12 Lateral Burpee over Object

12 GHD Sit Ups

100ft Object Carry (100/70lbs total)*

*Rest 3 minutes between sets.

*Object can be single or double with total weight of 100/70

Time Cap each set: 3 minutes 30 seconds

Scaled:

8 Sets

9/7 Calorie Bike

9 Lateral Burpee over Object

9 GHD Sit Ups

75ft Object Carry (100/70lbs total)* (OR 100ft with 70/50)

*Rest 3 minutes between sets

*Object can be single or double with total weight of 100/70 (or 70/50)