Kamp Lokal Jun 24, 2025

Low Hang Snatch

2 Low Hang Snatch @60% 1 RM Snatch

2 Low Hang Snatch @65% 1 RM Snatch

2 Low Hang Snatch @65-70% 1 RM Snatch

2 Low Hang Snatch @70-75% 1 RM Snatch

2 Low Hang Snatch @75-75+% 1 RM Snatch

*Rest as needed between sets.

**Lift starts from below the knee.

Dumbbell Bench Press

3 Sets

8 Tempo Dumbbell Bench Press (70/50)

*Rest as needed between sets.

*Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)

-Then-

1 set of Max Dumbbell Bench Press (70/50)

*Crank out as many as you can! Go to failure!

Successory

3 Sets

12 Dumbbell Lateral Raise @8/10 RPE

12 Incline Dumbbell Curls @8/10 RPE

:30-1:00 Plank on Rings

*No rest between sets. Just move fluidly from one exercise to another.

METCON:

For Time

150 Double Unders

15 Ring Muscle Ups

30 Burpee Box Get Over (48/40)

15 Ring Muscle Ups

150 Double Unders

*REPEAT from Tuesday June 18, 2024.

Time Cap: 16 minutes

SCALED:

For Time

100 Double Unders

10 Ring Muscle Ups

15 Burpee Box Get Over (48/40)

10 Ring Muscle Ups

100 Double Unders