Kamp Lokal Jun 2, 2026

METCON:

2 Sets

3 Rounds

12 Power Snatch (75/55)

9 Lateral Burpee Over Bar

-rest 3 minutes between sets-

Time Cap each minute: 5 minutes

Scaled:

2 Sets

3 Rounds

10 Power Snatch (75/55)

8 Lateral Burpee Over Bar

-rest 3 minutes between sets-

Snatch High Pull + Hang Power Snatch + Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @55-60% 1 RM Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @60-65% 1RM Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @65-70% 1RM Power Snatch

-rest as needed b/t sets-

Snatch Pull + High Hang Snatch Pull + Power Snatch

4 Sets

1 Snatch Pull + 1 Hang Snatch High Pull + 1 Power Snatch @75-80% 1RM Power Snatch

-rest as needed b/t sets-

*Drop the bar and reset in between the high pull and the power snatch

Clean Pull + Hang Power Clean + Power Clean + Push Jerk

4 Sets

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean +

1 Push Jerk @75-80% 1RM Power Clean

-rest as needed b/t sets-

Dumbbell Single Arm Row

3 sets

8 Dumbbell Single Arm Row (each arm)

@8-9/10 RPE

-rest as needed b/t sets-