Kamp Lokal Jul 8, 2026

Pause Squat Snatch + Tempo Overhead Squat

5 Sets

1.1.1 Pause Squat Snatch + 3 Tempo Overhead

Squat @ 70-75% of 1 RM Snatch

*Rest 2 minutes between sets.

*Notes:

—Each cluster complex set is 1 pause snatch, rest 20 sec, 1 pause snatch, rest 20 sec, 1 pause snatch, 3 tempo OHS. Rest 2 min b/t sets.

--Pause for 2 sec with bar below knee caps on each snatch rep to reinforce good tension in lats and posterior chain

--Move slowly and deliberately on overhead squat at 42X1 tempo (4 seconds down, 2 seconds pause, explode up, 1 second pause at top)

Sumo Deadlift

10 Minute EMOM

2 Sumo Deadlift @90% of 3RM from week 1

(June 24)

Successory Work

5 Sets

50ft Heavy Sled Push @8/10 RPE

50ft Heavy Reverse Sled Drag @8/10 RPE

10 Back Extension

*Rest 60 seconds between sets.

METCON:

5 Sets

AMRAP 3 Minutes

300m Row

20 KB Goblet Squats (53/35)

Max Kettlebell Box Step Ups (53/35) (20")

*Rest 1 minute between sets.

Target Reps each set: 20+ Step Ups

Scaled:

5 Sets

AMRAP 3 Minutes

300m Row

20 Goblet Squats (44/26)

Max Weighted Box Step Ups (44/26) (20")

*Rest 1 minute between sets.