Kamp Lokal July 15, 2024

Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

*All touch and go.

Snatch

5 Minutes (Every minute on the minute)

Min 1: 1 Snatch @ 75-78% 1 RM Snatch

Min 2: 1 Snatch @ 75-78% 1 RM Snatch

Min 3: 1 Snatch @ 75-78% 1 RM Snatch

Min 4: 1 Snatch @ 75-78% 1 RM Snatch

Min 5: 1 Snatch @ 75-78% 1 RM Snatch

Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

4 Snatch Pull + 5 High Hang Snatch Shrugs @ 90-95% 1 RM Snatch

*Use straps for optimal leg drive.

Metcon

For time:

30 Front Squats (155/105)

30 Bar Facing Burpees

30 Chest to Bar Pull ups

-rest 1:1-

3 Rounds

10 Front Squats (155/105)

10 Bar Facing Burpees

10 Chest to Bar Pull Ups

-rest 1:1-

6 Rounds

5 Front Squats (155/105)

5 Bar Facing Burpees

5 Chest to Bar Pull Ups

Scaled:

For time:

24 Front Squats (135/95)

24 Bar Facing Burpees

24 Chest to Bar

-rest 1:1-

3 Rounds

8 Front Squats (135/95)

8 Bar Facing Burpees

8 Chest to Bar

-rest 1:1-

6 Rounds

4 Front Squats (135/95)

4 Bar Facing Burpees

4 Chest to Bar