Kamp Lokal Jul 4, 2025

Pause Snatch Balance

6 Sets

2 Pause Snatch Balance @ 75-80% 1 RM Snatch

*Pause for 3 seconds in the bottom.

**Rest as needed between sets.

Block Clean & Split Jerk

4 Sets

1 Block Clean + 2 Split Jerk @70-75% 1 RM Clean and Jerk

*Bar set just above knee.

**Rest as needed between sets.

Tempo Snatch Pull

5 Sets

5 Tempo Snatch Pull @7.5-8/10 RPE

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

Successory

3 Sets

10 Foot Elevated Ring Row

10 2in-Deficit Hand Release Tempo Push Ups

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

METCON:

27-21-15-9

Calorie Ski OR Row

Bench Press (115/80)

-rest 5 min-

27-21-15-9

Calorie Row

21-15-9-3

Ring Dips

Time Cap each set: 9 minutes

SCALED:

27-21-15-9

Calorie Ski OR Row

Bench Press (96/65)

-rest 5 min-

27-21-15-9

Calorie Row

15-9-6-3

Ring Dips