Kamp Lokal Jul 29, 2025

Block Snatch Pull + Block Snatch

3 Sets

2 Block Snatch Pulls + 2 Block Snatch @70-75% 1 RM Snatch

3 Sets

1 Block Snatch Pull + 1 Block Snatch @75-80+% 1 RM Snatch

*Set up blocks so bar is at mid thigh. If you don't have blocks go from hang.

**Rest as needed between sets.

Incline Dumbbell Bench Press

4 Sets

12 Incline Dumbbell Bench Press @8.5-9/10 RPE

*Rest as needed between sets.

Successory

4 Sets

10 Kneeling Banded Straight Arm Twist (each side) @8-8+/10 RPE

20 Kneeling Kettlebell Bicep Curl @8/10 RPE

*Twists: lunge position with back knee on the ground, twist toward front leg.

**No rest between sets. Move fluidly from one movement into the next.

Strength Finisher

3 Sets

:45 Max Tempo Banded Push Up

*Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause before next rep)

**Rest 90 seconds between sets.

METCON:

6-8 sets:

15/12 Calorie Echo Bike

100ft Farmers Carry (2x70/50)

10 Burpee Box Get Over (48/40)

100ft Farmers Carry (2x70/50)

15/12 Calorie Echo Bike

-rest 2 minutes b/t sets-

Time Cap each set: 8 minutes

SCALED:

6-8 sets:

12/10 Calorie Echo Bike

100ft Farmers Carry (2x50/35)

10 Burpee Box Get Over (40/36)

100ft Farmers Carry (2x50/35)

12/10 Calorie Echo Bike

-rest 2 minutes b/t sets-