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Kamp Lokal Mar 10, 2025

  • Writer: Mark Go
    Mark Go
  • Mar 9
  • 1 min read

Hang Muscle Snatch

2 Sets

5 Hang Muscle Snatch @6.5/10 RPE


2 Sets

3 Hang Muscle Snatch @7.5/10 RPE


1 Set

1 Hang Muscle Snatch @8.5/10 RPE

*Rest as needed between sets.


Snatch Balance + Overhead Squat


Take 10 minutes to establish a HEAVY Snatch Balance + Overhead Squat


-Then-


2 Sets

1 Snatch Balance + 1 Overhead Squat @80-85% of established heavy

*Make these sets PERFECT and FAST.


Snatch Pull + Power Snatch

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE

1 Snatch Pull + 2 Power Snatch @7/10 RPE

1 Snatch Pull + 1 Power Snatch @7.5/10 RPE

1 Snatch Pull + 1 Power Snatch @8/10 RPE

1 Snatch Pull + 1 Power Snatch @8.5/10 RPE

*These will be all touch and go! No dropping the barbell.

**Rest as needed between sets.


Back Squat

10 Sets (New set every minute.)

2 Back Squat

*Work up to 85-90% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!



Metcon: 2 Rounds

12 Power Snatch (95/65)

12 Bar Facing Burpees


-rest 3 minutes--


2 Rounds

10 Overhead Squats (115/80)

10 Burpee Box Jump Overs (24/20)


-rest 3 minutes--


2 Rounds

8 Squat Snatch (135/95)

8 Burpee Box Get Overs (48/40)


4 min cap for sets 1 and 2, 5 mins for set 3


Scaled:


2 Rounds

12 Power Snatch (75/55)

9 Bar Facing Burpees


-rest 3 minutes--


2 Rounds

10 Overhead Squats (95/65)

8 Burpee Box Jump Overs (24/20)


-rest 3 minutes--


2 Rounds

8 Squat Snatch (115/80)

8 Burpee Box Get Overs (40/32)

 
 
 

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