Kamp Lokal Mar 10, 2026

Metcon:

8 Rounds

12 GHD Sit Ups

4 Deadlifts (225/155)

Time Cap: 13 minutes

Scaled:

8 Rounds

9 GHD Sit Ups

3 Deadlifts (225/155)(OR 4 at 185/125)

High Hang Muscle Snatch + High Hang Power

Snatch + Snatch Drop

3 Sets:

3 High Hang Muscle Snatch + 3 High Hang Power Snatch + 3 Drop Snatch

*Rest as needed between sets.

Power Snatch

3 Minute EMOM

3 Power Snatch @65% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

2 Power Snatch @70% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

1 Power Snatch @75% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

1 Power Snatch @75+% 1RM Power Snatch

Tempo Snatch Pull

4 Sets

4 Slow Snatch Pull to Mid Thigh @8.5/10 RPE

*Take 3 seconds to get to mid thigh and then explode up into the jump and shrug.

**Use straps.

***Rest as needed between sets.