Kamp Lokal July 22, 2024

Strength

5 Sets

1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 floating Pause Snatch

*Floating Pause Snatch: pause in receive for 3 seconds.

**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.

***All touch n go.

Snatch

5 Minutes (every minute on the minute)

Min 1: 1 Snatch @ 78-80% 1RM Snatch

Min 2: 1 Snatch @ 78-80% 1RM Snatch

Min 3: 1 Snatch @ 78-80% 1RM Snatch

Min 4: 1 Snatch @ 78-80% 1RM Snatch

Min 5: 1 Snatch @ 78-80% 1RM Snatch

3 Position Back Squat

1 x 3 position Pause Back Squat @ 65-70%

1 x 3 position Pause Back Squat @ 70-75%

1 x 3 position Pause Back Squat @ 75-80%

1 x 3 position Pause Back Squat @ 75-80%

1 x 3 position Pause Back Squat @ 75-80+%

*Positions are Parallel, Just Below parallel, In the Hole

Back Squat

5 Minutes (every minute on the minute)

Min 1: 1 Back Squat @ 85-85+% 1RM Back Squat

Min 2: 1 Back Squat @ 85-85+% 1RM Back Squat

Min 3: 1 Back Squat @ 85-85+% 1RM Back Squat

Min 4: 1 Back Squat @ 85-85+% 1RM Back Squat

Min 5: 1 Back Squat @ 85-85+% 1RM Back Squat

Metcon: 4 min cap each set

3 sets:

2 Rounds

10 Deadlifts (225/155)

8 Cal bike or 6 Echo

10 Burpee Box Jump Overs (24/20)

8 Cal bike or 6 Echo

-rest 1:1 b/t sets-

Scaled

3 sets:

2 Rounds

7 Deadlifts (225/155)

7 Calorie Bike Erg

7 Burpee Box Jump Overs (24/20)

7 Calorie Bike Erg

-rest 1:1 b/t sets-