Kamp Lokal Jul 18, 2025

Pause Snatch Balance

5 Sets

3 Pause Snatch Balance @7.5/10 RPE

*Rest as needed between sets.

**Pause in receive for 2 seconds.

Block Power Clean + Block Clean + Split Jerk

4 Sets

1 Block Power Clean + 1 Block Clean + 1 Split Jerk @75-80% 1 RM Clean and Jerk

*Rest as needed between sets.

**Bar should be set just below the knee. If you don't have blocks then do Hang Cleans from below the knee.

Strength Finisher

3 Sets

200ft HEAVY Backwards Sled Drag

*Rest as needed in between sets.

METCON:

50 Calorie Ski @ damper 10

-Directly Into-

5 Rounds

10 Strict Pull Ups

10 Strict Dips

-Directly Into-

50 Calorie Ski @ damper 10

Time Cap: 16 minutes

SCALED:

40 Calorie Ski @ damper 10

-straight into-

5 Rounds

7 Strict Pull Ups

7 Strict Dips

-straight into-

40 Calorie Ski @ damper 10