Kamp Lokal June 4, 2024

Snatch Pull + Power snatch to quarter + Power Snatch to Parallel

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch

*I want these to be “touch n go”. No putting the barbell down.

3 Position Pause Snatch Deadlift

1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch

1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch

1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch

1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch

1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch

*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position.

**Use straps.

Pause Dumbbell Bench Press

5x 3 Position Pause Dumbbell Bench Press

5 Chin ups w/:10 pause at the bottom of each rep

:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)

*Rest 1:30-2:00 between sets

Metcon:Row:

12 Sets

300m Row

-rest 1 minute between sets-

Sets 1-4 = sprint the final 100m

Sets 5-8 = sprint the middle 100m

Sets 9-12 = sprint the first 100m

*Hold 7-8/10 RPE for the 200m you are not sprinting