Kamp Lokal Jul 17, 2026

Snatch Waves

Wave 1:

3 Sets

1 Snatch @77-82% 1 RM Snatch

*add 5-10lb after each make

*rest 60 sec b/t lifts

-rest 2-3 min-

Wave 2:

3 Sets

1 Snatch @79-84% 1RM Snatch

*add 5-10lb after each make

*rest 60 sec b/t lifts

-rest 2-3 min-

Wave 3:

3 Sets

1 Snatch @81-88% 1RM Snatch

*add 5-10lb after each make

*rest 60 sec b/t lifts

Clean Pull

3 Sets

3 Clean Pull @90+% 1RM Clean

*Rest 2 minutes between sets.

Pause Front Squat

6 Sets

3 Pause Front Squat @5/10 RPE

*Pause for 1 second in the bottom of each rep.

**Same load for all sets. Focus on quality positions and good speed.

***Rest 2 minutes between sets.

Shoulder Health

3 Sets

12-15 Banded Face Pulls

10-12 Powell Raises (per side)

20-30 second Side Lying External Rotation Hold (per side)

*Rest 60 seconds between sets.

METCON:

For Time:

18-15-12-9-6-3

Bench Press (135/95)

1-2-3-4-5-6

Rope Climb

Time Cap: 15 minutes

Scaled:

For Time:

18-15-12-9-6-3

Bench Press (115/80)

1-1-2-3-4-5

Rope Climb