Kamp Lokal Jun 24, 2026

Pause Squat Snatch + Tempo Overhead Squat

5 Sets

1.1.1 Pause Squat Snatch + Tempo Overhead Squat @ 65-70% of 1 RM Snatch

*Rest 2 minutes between sets.

**Tempo is 42X1 (4 seconds down, 2 second pause, explode up, 1 second pause)

On cluster set: pause for 2 sec with bar below knees before each snatch rep to reinforce good tension in lats and posterior chain. Move slowly and deliberately on overhead squats.

*NOTE: Each set is performed as:

1 Pause Squat Snatch

-rest 20 sec-

1 Pause Squat Snatch

-rest 20 sec-

1 Pause Squat Snatch

3 Tempo Overhead Squat

That is 1 set. Perform this cluster set + OHS 5 times, resting 2 min between sets.

Sumo Deadlift

10 Minute EMOM

3 Sumo Deadlift

*Start around 65% and build until you establish a 3RM Sumo Deadlift for the day (we will be retesting this on week 6, so take note of your weight!)

Successory Work

10 Minute EMOM

Odd: 6 Sandbag Clean to Shoulder (150/100)

Even: 50ft HEAVY Sled Push @8/10 RPE

Finisher

3 Sets

30 Weighted Russian Twists

30 Sec Side Plank (each side)

*Rest 2 minutes between sets.

METCON:

27-21-15-9

Calorie Echo Bike

Overhead Squat (115/80)

-rest 3 minutes-

9-15-21-27

Bar Facing Burpee

Calorie Echo Bike

*Female calories: 24-18-12-6 / 6-12-18-24

Time Cap Each Set: 10 minutes

Scaled:

24-18-12-6

Calorie Echo Bike

Overhead Squat (115/80)

-rest 3 minutes-

6-12-18-24

Bar Facing Burpee

Calorie Echo Bike

*Female calories: 20-15-10-5 / 5-10-15-20