Kamp Lokal Jun 27, 2025

Pause Snatch Balance

5 Sets

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

*Rest as needed between sets.

**Pause in receive for 3 seconds.

Clean & Jerk

4 Sets

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

*Rest as needed between sets.

Tempo Snatch Deadlift

3 Sets

5 Tempo Snatch Deadlift @80-85% 1 RM Snatch

*Rest as needed between sets.

**Tempo is 5111 (5 seconds down, 1 second pause on ground, 1 second up, 1 second pause at top)

Successory

3 Sets

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

*Rest as needed between sets.

METCON:

2 Rounds

12 Bench Press (135/95)

12 GHD Sit Ups

-rest 1:1-

24 Bench Press (135/95)

24 GHD Sit Ups

-rest 1:1-

24 GHD Sit Ups

24 Bench Press (135/95)

-rest 1:1-

2 Rounds

12 GHD Sit Ups

12 Bench Press (135/95)

Time Cap Each Set: 2 minutes 30 seconds

SCALED:

2 Rounds

8 Bench Press (135/95) [OR 12 Bench Press (115/80)]

8 GHD Sit Ups

-rest 1:1-

16 Bench Press (135/95) [OR 24 Bench Press (115/80)]

16 GHD Sit Ups

-rest 1:1-

16 GHD Sit Ups

16 Bench Press (135/95) [OR 24 Bench Press (115/80)]

-rest 1:1-

2 Rounds

8 GHD Sit Ups

8 Bench Press (135/95) [OR 12 Bench Press (115/80)]