Kamp Lokal Jul 24, 2026

Snatch Balance

8 Minute EMOM

2 Snatch Balance @ same load as two weeks ago (July 10) but with no pause (OR 75-80% 1 RM

Snatch)

Squat Clean + Split Jerk

4 Sets

1.1.1 Clean & Jerk @80-85% 1RM Clean & Jerk

-rest 20 seconds between each cluster rep-

-rest 2-3 minutes between sets-

Tempo Front Squat

4 Sets

6 Tempo Front Squat @8.5/10 RPE

*Tempo is 23X2 (2 seconds down, 3 second pause at bottom, explode up, 2 second pause before next rep)

**Rest 2 minutes between sets.

*Find a tough working load at this tempo by the last set.

Shoulder Health

3 Sets (for quality)

8-10 Prone Swimmers

20-30 Second Ring Support Hold or Box

Support Hold

10-12 Controlled Scap Pull Ups

-rest 60 seconds between sets-

METCON: (Naughty Nancy)

4 Rounds

600m Run

25 Overhead Squats (135/95)

Time Cap: 25 minutes

Scaled:

4 Rounds

400m Run

15 Overhead Squats (95/65)