Kamp Lokal Jul 12, 2025

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