Kamp Lokal Jul 22, 2025

Low Hang Power Snatcg + Long Hang Snatch

6 Sets

1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch

*Bar from below the knee. Go from the top down each rep.

**Rest as needed between sets

Wide Grip Bench Press

20 Wide Grip Barbell Bench Press @6/10 RPE

15 Wide Grip Barbell Bench Press @7/10 RPE

10 Wide Grip Barbell Bench Press @8/10 RPE

15 Wide Grip Barbell Bench Press @7/10 RPE

20 Wide Grip Barbell Bench Press @6/10 RPE

*Rest as needed between sets.

**Be conservative with loading.

Successory

3 Sets

20 Alternating Single Arm Dumbbell Reverse Fly (10 each arm) @8/10 RPE

20 Banded Pull Aparts

*Rest 60 seconds between sets.

Strength Finisher

3 Sets

10-12 Ring Plank to Pike (can use rower seat as a glide)

**Rest as needed between sets.

METCON:

3 Rounds

100ft Sandbag Carry (150/100)

10 Bar Muscle Ups

100ft Sled Push (235/190)

-rest 5 minutes-

3 Rounds

100ft Sled Push (235/190)

20 Toes to Bar

100ft Sandbag Carry (150/100)

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*Equipment Friendly Rx’d Version:

3 Rounds

100ft Dumbbell Front Rack Carry (2x70/50)

10 Bar Muscle Ups

30ft Dumbbell Farmer Carry Lunge (2x70/50)

-rest 5 minutes-

3 Rounds

30ft Dumbbell Farmer Carry Lunge (2x70/50)

20 Toes to Bar

100ft Dumbbell Front Rack Carry (2x70/50)

Time Cap each set: 8 minutes

SCALED:

3 Rounds

100ft Sandbag Carry (100/70)

7 Bar Muscle Ups

100ft Sled Push (190/145)

-rest 5 minutes-

3 Rounds

100ft Sled Push (190/145)

15 Toes to Bar

100ft Sandbag Carry (100/70)

*Equipment Friendly Rx’d Version:

3 Rounds

100ft Dumbbell Front Rack Carry (2x50/35)

7 Bar Muscle Ups

30ft Dumbbell Lunge (2x50/35)

-rest 5 minutes-

3 Rounds

30ft Dumbbell Lunge (2x50/35)

15 Toes to Bar

100ft Dumbbell Front Rack Carry (2x50/35)