Kamp Lokal Jul 15, 2026

Pause Squat Snatch + Tempo Overhead Squat

6 Sets

1.1 Below Knee Pause Squat Snatch + 2 Tempo Overhead Squat @ 75-80% 1RM Snatch

*Rest 20 seconds between each rep and 2 minutes between sets.

Notes:

• Each cluster complex set is 1 pause snatch, rest 20 sec, 1 pause snatch, 2 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

6 Tempo Deficit Sumo Deadlift @9+/10 RPE (heavier than two weeks ago)

*Tempo is 21X1 (2 seconds down, 1 second pause, explode up, 1 second pause)

**2-inch deficit

Successory Work

3 Sets

6 Sandbag to Shoulder @8+/10 RPE

100ft Sandbag Bear Hug Carry @ same weight as above

100ft Sled Push @8/10 RPE

*Rest 2-3 minutes between sets.

Core Finisher

3 Rounds (For Quality)

10 Strict Toes to Bar

30 second Side Plank (each side)

10 Weighted Hip Extensions

15 V-Ups

METCON:

For Time:

800m Run

150 Double Unders

600m Run

100 Double Unders

400m Run

50 Double Unders

200m Run

Time Cap: 20 minutes

Scaled:

For Time:

600m Run

100 Double Unders

400m Run

50 Double Unders

200m Run

25 Double Unders

200m Run