Kamp Lokal Jun 26, 2026

Pause Snatch Balance

3 Sets

3 Pause Snatch Balance @65-70% 1 RM Snatch

*Rest as needed between sets.

**Pause in receive for 3 seconds.

Squat Clean + Split Jerk

4 Sets

2 Clean + 1 Jerk @70-75% 1 RM Clean and Jerk

*Rest 2 minutes between sets.

Tempo Front Squat

4 Sets

6 Tempo Front Squat (build to 8.5/10 RPE by last set)

*Rest 2 minutes between sets.

**Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause)

Successory Work

3 Sets

12 Goblet Hold Heel Elevated Squats @8-8+/10 RPE

*Rest 60-90 seconds between sets.

METCON:

Functional Pump Friday

1000m Row

40 Wall Ball (30/20) (10/9ft)

50 Strict Pull Ups

40 Wall Ball (30/20) (10/9ft)

1000m Row

Time Cap: 24 minutes

Scaled:

1000m Row

30 Wall Ball (30/20)(10/9ft)

40 Strict Pull Ups

30 Wall Ball (30/20)(10/9ft)

1000m Row