Kamp Lokal Jul 31, 2026

Snatch Waves

Wave 1:

3 Sets

1 Snatch @79-84% 1 RM Snatch

*add 5-10lb after each make

*rest 60 sec b/t lifts

-rest 2-3 min-

Wave 2:

3 Sets

1 Snatch @81-86% 1RM Snatch

*add 5-10lb after each make

*rest 60 sec b/t lifts

-rest 2-3 min-

Wave 3:

3 Sets

1 Snatch @84-88% 1 RM Snatch

*add 5-10lb after each make

*rest 60 sec b/t lifts

Clean Pull

3 Clean Pull @95% 1RM Clean

2 Clean Pull

@100% 1 RM Clean

1 Clean Pull @105% 1RM Clean

*Rest 2 minutes between sets.

Tempo Front Squat

5 Sets

5 Tempo Front Squat @8.5+/10 RPE

*Rest 2 minutes between sets.

**Tempo is 24X2 (2 seconds down, 4 second pause, explode up, 2 second pause)

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

Shoulder Health

3 Sets

12-15 Side Lying Dumbbell External Rotation (per side)

12-15 Banded Face Pulls w/External Rotation

:20:30 Kettlebell Waiter Hold (per side)

-rest 60 seconds between sets-

METCON:

AMRAP 12 Minutes

3 Squat Snatch (115/75)

6 Overhead Squats (115/75)

9 Bar Facing Burpees

Target Rounds: 9+ rounds

Scaled: