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Kamp Lokal Jul 12, 2025

  • Writer: Mark Go
    Mark Go
  • Jul 11, 2025
  • 1 min read

Pause Snatch


5 Sets

2 Pause Snatch @70-75% 1 RM Snatch

*Rest as needed between sets.



Pause Push Jerk


4 Sets

2 Pause Push Jerk @75-80% 1 RM Clean & Jerk

*Pause in the receiving position for 2 seconds.

**Rest as needed between sets.



Successory


3 Sets

5 Kettlebell Hanging Tempo Overhead Squat @7/10 RPE

7 Kettlebell Goblet Hold Weighted Step Ups (each leg) @7/10 RPE

*Rest as needed between sets.

**Tempo is 3331 (3 seconds down, 3 seconds pause, 3 seconds up, 1 second pause before next rep)


Strength Finisher


3 Sets:

10 Zottman Curl @8/10 RPE

15 Ring Row

*Rest as needed between sets.



METCON:


3 Rounds:

30 GHD Sit Ups

20 Dumbbell Squat Cleans (2x50/35)

100 Double Unders


Time Cap: 16 minutes



SCALED:


3 Rounds:

20 GHD Sit Ups

20 Dumbbell Squat Cleans (2x40/25)

70 Double Unders

 
 
 

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