Kamp Lokal Jun 2, 2025

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.