Kamp Lokal Jul 25, 2025

3 Position Snatch Balance

5 Sets

3 Position Snatch Balance @75-80% 1 RM Snatch

*3 Positions: receive in quarter squat, half squat and full squat.

**Rest as needed between sets.

Pause Push Jerk + Split Jerk

4 Sets

1 Pause Push Jerk + 2 Split Jerk @75-80% 1 RM Clean & Jerk

*Pause in the receiving positions for 2 seconds.

**Rest as needed between sets.

Successory

3 Sets

5 Kettlebell Hanging Tempo Overhead Squat @7/10 RPE

5 Kettlebell Goblet Hold Weighted Step Ups (each leg) @8.5-9/10 RPE

*Tempo is 3331 (3 seconds down, 3 second pause, 3 seconds up, 1 second pause before next rep)

**Rest as needed between sets

Strength Finisher

3 Sets

12 Dumbbell Kickbacks @7-8/10 RPE

10 Pause Ring Rows

*Pause at the bottom and the top of each rep for 2 seconds.

**Rest as needed between sets.

METCON:

5 Rounds

15/12 Calorie Echo Bike

10 Chest to Bar Pull Ups

-into-

15 Power Cleans (185/125)

Time Cap: 13 minutes

SCALED:

5 Rounds

12/10 Calorie Echo

7 Chest to Bar Pull Ups

-into-

15 Power Cleans (155/105)