Kamp Lokal Jul 22, 2026

Heaving Snatch Balance + Overhead Squat

6 Sets (new set every 90 seconds)

2 Heaving Snatch Balance + 2 Overhead Squat @8+/10 RPE

*Rest as needed between sets.

Sumo Deadlift

10 Minute EMOM

1 Sumo Deadlift @100+% of heavy 3 from week 1 (June 24)

Successory Work

3 Sets

6 Sandbag Deadlifts @8.5/10 RPE

12 Sandbag Squats @8.5/10 RPE

100ft Sled Push @ heavier than last week's loading.

*Rest 2-3 minutes between sets.

Core Finisher

3 Sets (for quality)

100ft Farmers Carry @9/10 RPE

20 Second Front Tuck Lever Hold on Pull Up Bar

*Rest 2 minutes between sets.

METCON:

3:00, 6:00, 12:00 AMRAP

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bar

30 Box Jumps (24/20)

20 Kettlebell Sumo Deadlift High Pull (70/53)

30 Burpees

20 Shoulder to Overhead (135/95)

*Rest 1:00 after the 3:00, rest 2:00 after the 6:00.

*IF you finish the 3rd portion before 12:00 then comment your time!

*Start back at the beginning with the Row each AMRAP.

Target Reps each set:

3:00 AMRAP: 75/71+

6:00 AMRAP: 125/121+

12:00 AMRAP: Complete all 170/166 reps in sub 12 minutes

Scaled:

3:00, 6:00, 12:00 AMRAP

20/16 Calorie Row

25 Wall Balls (20/14)

20 Toes to Bar

25 Box Jumps (24/20)

20 Kettlebell Sumo Deadlift High Pull (53/35)

25 Burpee

20 Shoulder to Overhead (115/80)

*Rest 1:00 after the 3:00, rest 2:00 after the 6:00.