Kamp Lokal Jun 2, 2025
- Mark Go
- Jun 2, 2025
- 1 min read
High Hang Power Snatch + Overhead Squat
3 Sets
3 High Hang Power Snatch + 3 Overhead Squat @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Power Snatch + Hang Power Snatch + Snatch
5 Sets
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-70% 1RM Snatch
*Touch and go.
**Rest as needed between sets.
Push Press + Push Jerk
5 Sets
2 Push Press + 2 Push Jerk @60-70% 1RM Push Jerk
*Rest as needed between sets.
Accessory Work
3 Sets
5 Chin Up @ 8/10 RPE (weighted if needed)
10 Hammer Curl @ 8/10 RPE
*Rest as needed between sets.
METCON:
For total reps, every 2 minutes for 5 rounds, complete:
10 50-foot Shuttle Runs (25 feet out and back)
10 Clean and Jerk (135/95)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds.
SCALED:
For total reps, every 2 minutes for 5 rounds, complete:
7 50-foot Shuttle Runs (25 feet out and back)
10 Clean and Jerk (115/80)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds.
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