Kamp Lokal Jun 15, 2026

Drop Snatch + Tempo Overhead Squat + High

Hang Snatch

10 Minute EMOM

1 Drop Snatch + 1 Tempo Overhead Squat + 1 High Hang Snatch @4-5/10 RPE

*Tempo is 3333 (3 seconds down, 3 seconds pause, 3 seconds up, 3 seconds pause)

Squat Snatch + 3 Position Hang Squat Snatch

5 Sets

1 Squat Snatch + 1 Hang Squat Snatch (From Above Knee) + 1 Hang Squat Snatch (From Knee) + Hang Squat Snatch (From Below Knee) @4-5/10 RPE

*Rest 90 seconds between sets.

**All sets must be unbroken.

Box Squat

6 Sets (new set every 1:30)

3 Box Back Squat @50% of 1 RM Squat - for speed!

*Rest 90 seconds between sets.

**Focus is on speed.

Snatch Grip Overhead Walking Lunge

3 Sets

25ft Snatch Grip Overhead Walking Lunges

@5/10 RPE

*Rest as needed between sets.

*Focus on perfect positions overhead with a full step-through on the lunge.

METCON:

18 Minute EMOM

Min 1: 9 Burpee Pull Ups

Min 2: 12 Dumbbell Box Step Ups (50/35) (24/20)

Min 3: 15/12 Calorie Bike Erg

Time Cap each set: 55 seconds

Scaled:

18 Minute EMOM

Min 1: 6 Burpee Pull Ups

Min 2: 9 Dumbbell Box Step Ups (50/35)(24/20)

Min 3: 12/10 Calorie Bike Erg