Kamp Lokal Mar 10, 2025

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)