top of page
wix BG.png
Search

Kamp Lokal Mar 21, 2026

  • Writer: Mark Go
    Mark Go
  • 2 hours ago
  • 1 min read

Metcon:


AMRAP 20 Minutes

500m Row

25 Air Squats

5 Power Cleans (155/105)


Target Score: 6-7 rounds



Scaled:


AMRAP 20 Minutes

500m Row

20 Air Squats

5 Power Cleans (135/95)



Snatch Balance


Work up to 80% of 1 RM Snatch Balance


-Then-


3 Sets

2 Snatch Balance @80% 1RM Snatch Balance.

*Rest as needed between sets.



Snatch


Wave 1

1 Snatch @6.5/10 RPE

1 Snatch @7/10 RPE

1 Snatch @7.5/10 RPE


Wave 2

1 Snatch @7/10 RPE

1 Snatch @7.5/10 RPE

1 Snatch @8/10 RPE


Wave 3

1 Snatch @7.5/10 RPE

1 Snatch @8/10 RPE

1 Snatch

@8.5/10 RPE

1 Snatch @9/10 RPE


*Rest as needed between waves.



Clean & Jerk


Wave 1

1 Clean + Jerk @6.5/10 RPE

1 Clean + Jerk @7/10 RPE

1 Clean + Jerk @7.5/10 RPE


Wave 2

1 Clean + Jerk @7/10 RPE

1 Clean + Jerk @7.5/10 RPE

1 Clean + Jerk @8/10 RPE


Wave 3

1 Clean + Jerk @7.5/10 RPE

1 Clean + Jerk @8/10 RPE

1 Clean + Jerk @8.5/10 RPE

1 Clean + Jerk @9/10 RPE


*Rest as needed between waves.


 
 
 

Recent Posts

See All
Kamp Lokal Mar 20, 2026

Bench Press 4 Sets 4 Bench Press @8.5-9 RPE *Between sets perform 30 second AMRAP of Kipping or Strict Pull Ups. Log these reps in notes. **Rest as needed between sets. Metcon: 7 Sets 12/10 Calorie

 
 
 
Hyrox Class March 19, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Pull Day 6 SETS 3 Deadlifts (

 
 
 
Kamp Lokal Mar 18, 2026

Snatch Pull + Snatch High Pull + Power Snatch ^ 3 Sets 3 Snatch Pulls + 3 Snatch High Pulls + 3 Power Snatch @5/10 RPE *This is meant to be a technique exercise. Keep it light! **Rest as needed betw

 
 
 

Comments

bottom of page