Kamp Lokal Jun 17, 2025

High Hang Snatch

5 Sets

3 High Hang Snatch @55-60% 1 RM Snatch

*Rest as needed between sets.

**Focus on speed/position!

Dumbbell Bench Press

3 Sets

10 Dumbbell Bench Press @6-7+/10 RPE

*Rest as needed between sets.

Successory

3 Sets

12 Dumbbell Upright Row @6-7/10 RPE

12 Dumbbell Curls @6-7/10 RPE

*Rest as needed between sets.

METCON:

For time:

800m Run

60 Alt. Hang Dumbbell Snatch (50/35)

40 GHD Sit Ups

20 Wall Walks

40 GHD SIt Ups

60 Alt. Hang Dumbbell Snatch (50/35)

800m Run

Time Cap: 30 minutes

SCALED

600m Run

60 Alt. Hang Dumbbell Snatch (40/25)

30 GHD Sit Ups

15 Wall Walks

30 GHD SIt Ups

60 Alt. Hang Dumbbell Snatch (40/25)

600m Run