Kamp Lokal June 18, 2024

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch

EMOM for 5 Min:

Min 1: 1 Power Snatch @ 85% 1RM Power Snatch

Min 2: 1 Power Snatch @ 85% 1RM Power Snatch

Min 3: 1 Power Snatch @ 85% 1RM Power Snatch

Min 4: 1 Power Snatch @ 85% 1RM Power Snatch

Min 5: 1 Power Snatch @ 85% 1RM Power Snatch

*Play around with different depths of receiving the barbell

Tall Clean:

3 Tall Clean @ 5/10 RPE

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 90% 1 RM Snatch

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 95% 1 RM Snatch

1x 2in Deficit 3 Position Pause Snatch Deadlift @ 100% 1 RM Snatch

*Pause Snatch Deadlift Positions: pause 1 inch off the floor, below the knee and mid thigh for 2 seconds at each position

3 Sets

5 Renegade Rows (HEAVY)

15 Double Dumbbell Hammer Curl

5 Ring Dips w/5 Second pause at the top of each rep.

*Rest 1:30-2:00 between sets.

*Renegade Rows (Push up + Right Arm Row + Push Up + Left Arm Row=1 rep)

For Time (16 min cap)

150 Double Unders

15 Ring Muscle Ups

30 Burpee Box Get Over (48/40)

15 Ring Muscle Ups

150 Double Unders

Scaled:

For Time

100 Double Unders

10 Ring Muscle Ups

15 Burpee Box Get Over (48/40)

10 Ring Muscle Ups

100 Double Unders

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