Kamp Lokal Jul 8, 2025

Hang Squat Snatch

6 Sets

3 Low Hang Snatch (from below the knee) @70-75% 1RM Snatch

*Go from the top down. Focus on bar path.

**Rest as needed between sets.

Wide Grip Bench Press

25 Wide Grip Bench Press @6/10 RPE

20 Wide Grip Bench Press @7/10 RPE

15 Wide Grip Bench Press @8/10 RPE

20 Wide Grip Bench Press @7/10 RPE

25 Wide Grip Bench Press @6/10 RPE

*Rest as needed between sets.

**Be conservative with loading.

Successory

3 Sets

12 Dumbbell Reverse Fly @8/10 RPE

20 Banded Face Pull

*60 seconds rest between sets.

Strength Finisher

3 Sets

10-12 Ring Plank to Pike

*You can use rower seat as a glide.

**Rest as needed between sets.

METCON:

4 Sets (1 Set every 10 minutes)

800m Run

-straight into-

2 Rounds

5 Wall Walk

15 Toes to Ring

Time Cap each set: 9 minutes

SCALED:

4 Sets (1 Set every 10 minutes)

800m Run

-straight into-

2 Rounds

3 Wall Walk

9 Toes to Ring