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Kamp Lokal Mar 21, 2026

  • Writer: Mark Go
    Mark Go
  • Mar 18
  • 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.


 
 
 

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