Kamp Lokal Jul 3, 2026

Clean Pull Under

8 Minute EMOM

3 Pause Clean Pull Under @5/10 RPE

*Rest as needed between sets.

**Pause for 2 seconds in receiving position.

Snatch Waves

3 Sets

1 Snatch (start at 75-80% and add 5-10lb after each made rep)

-rest 60 sec between reps-

-rest 2-3 minutes-

3 Sets

1 Snatch (start at 77-82% and add 5-10lb after each made rep)

-rest 60 sec between reps-



-rest 2-3 minutes-

3 Sets

1 Snatch (start at 79-84% and add 5-10lb after each made rep)

-rest 60 sec between reps-

Tempo Front Squat

4 Sets

6 Tempo Front Squat @8.5+/10 RPE

-rest 2 minutes between sets-

*Tempo is 40X1 (4 seconds down, no pause, explode up, 1 second pause at top)

**Accumulate all working sets within 20lb of last week's last set.

Finisher

3 Sets

15 Banded Face Pulls @7-8/10 RPE

15 Banded Pull Apart @7-8/10 RPE

10 Trap 3 Raises @7-18/10 RPE

-rest 60-90 seconds between sets-

METCON:

5 Sets

AMRAP 3 Minutes

20/16 Calorie Air Bike

50 Double Unders

Max Toes to Bar in remaining time.

*Rest 1:30 between sets.

**Cap at 150 Toes to Bar.

Target Reps: 100+

Scaled:

5 Sets

AMRAP 3 Minutes

16/12 Calorie Air Bike

50 Double Unders

Max Toes to Bar in remaining time.

• Rest 1:30 between sets.

• *Cap at 100 Toes to Bar.