Kamp Lokal Mar 19, 2025

DELOAD WEEK

Metcon: (Time Cap 30 mins)

4,000m Bike Erg (OR 2000m Row OR 1600m Run)

40yd (120ft) Bear Hug Sandbag Carry (150/100)

20yd (60ft) Handstand Walk

60yd (180ft) Bear Hug Sandbag Carry (150/100)

20yd (60ft) Handstand Walk

80yd (240ft) Bear Hug Sandbag Carry (150/100)

20yd (60ft) Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = 2x70/53 (KB or DB) Front Rack Carry.

Power Snatch

5 Sets (New set every minute)

1 Power Snatch @65-70% 1RM Power Snatch

-Directly into-

5 Sets (New set every minute)

1 Power Snatch @75-80%of 1RM Power Snatch

Tempo Snatch Pull

3 Sets

3 Tempo Snatch Pull @100% 1RM Snatch

*Rest as needed between sets.

**Tempo normal speed up and then a 5 second descent from the top going directly into the next rep once you hit the bottom.

***Be explosive!! Stay balanced and Use straps!

Pause Good Morning + Good Morning

3 Sets

5x (1 Pause Good Morning + 1 Good Morning) @6-7/10 RPE

*Rest as needed between sets.

**Pause in the bottom for 1 second.

***Try and get more than last week.