Kamp Lokal June 10, 2024

High Hang Snatch + Snatch Balance

4 Sets x 3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE

*3 Positions are quarter squat, parallel and full.

Power Snatch

2 “Receive Position” Power Snatch @ 60% 1 RM Power Snatch

2 “Receive Position” Power Snatch @ 65% 1 RM Power Snatch

2 “Receive Position” Power Snatch @ 70% 1 RM Power Snatch

2 “Receive Position” Power Snatch @ 70-75% 1 RM Power Snatch

https://youtu.be/jIJkAlzEwXw?si=stnGY-KB93CReKIP

Barbell Front Rack Hold + Front Squats

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 55% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat

:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat

Metcon:

8 Sets (5 min cap each set)

500m Row or 400m Run or 30 Cal Bike

15 Lateral Burpee over Dumbbells

15 Dumbbell Hang Clean and Jerks (2x50/35)

-rest 2 minutes b/t sets-

Workout Description Video

https://www.youtube.com/watch?v=STqKE6ntick&list=PLvAVwtyBkTrQC5VAbKUkLB5LYlQyQDxyO&index=7

Scaled

8 Sets

400m Row or 300m Run or 24 Cal Bike

10 Lateral Burpee over Dumbbells

10 Dumbbell Hang Clean and Jerks (2x50/35)

-rest 2 minutes b/t sets-