Kamp Lokal Jun 6, 2026

Mark Go
Jun 5
1 min read

METCON:

3 Rounds

400m Run

15 Hang Clean and Jerk (95/65)

15 Toes to Bar

Time Cap: 15 minutes

Scaled:

3 Rounds

400m Run

12 Hang Clean and Jerk (95/65)

12 Toes to Bar

Snatch

20 Sets (new set every 30 seconds)

1 Snatch @82-85% 1 RM Snatch

*IF you need a break from going below parallel, then perform all these as Power today.

Clean & Jerk

20 Sets (new set every 30 seconds)

1 Clean and Jerk @82-85% 1RM Clean and Jerk

*IF you need a break from going below parallel, then perform all these as Power today.

Recent Posts

See All

Kamp Lokal Jul 11, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @9+/10 RPE *Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause). **Rest 2 minutes between sets. ***Accumulate all working sets w

Hyrox Class July 10,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats BLOCK 1: E2MOM x 5 12/10 Cal bike or 500/400m Bike Erg Remaining time: ODD: MAX WA

Kamp Lokal Jul 10, 2026

Pause Snatch Balance 6 Sets 2 Pause Snatch Balance @75-80% 1 RM Snatch *Pause for 3 seconds in the bottom of squat. **Rest as needed between sets. Squat Clean + Split Jerk 4 Sets 2 Clean & 1 Jerk @7

Comments