Kamp Lokal Jul 15, 2025

Block Pause Snatch

3 Sets

3 Block Pause Snatch @65-70% 1 RM Snatch

3 Sets

2 Block Pause Snatch @75-75+% 1 RM Snatch

*Rest as needed between sets.

**Blocks set up below the knee. If no blocks then do Hang Pause Snatch from below the knee.

***Pause for 2 seconds in the receive position.

Tempo Incline DB Bench Press

4 Sets

10 Incline Dumbbell Bench Press @8+/10 RPE

*Rest as needed between sets.

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

Successory

4 Sets

10 Kneeling Paloff Press (kneel in lunge position as you press) (each side) @7-8/10 RPE

20 Alternating Dumbbell Hammer Curl @ 7-8/10 RPE

*No rest between sets.

**Move fluidly from one move into the next.

Strength Finisher

3 Sets

:45 Max Banded Push Up

*Rest 90 seconds between sets.

METCON:

25-50-75-100-125ft

Single Dumbbell Walking Lunge (50/35)

5-10-15-20-25

Burpee Over Dumbbell

*200m Run after each round.

*Dumbbell held however you prefer and burpee any way over dumbbell.

Time Cap each set: 20 minutes

SCALED:

25-50-75-100-125ft

Single Dumbbell Walking Lunge (40/25)

4-8-12-16-20

Burpee Over Dumbbell

150m Run after each round

*Dumbbell held however you prefer and burpee any way over dumbbell