Kamp Lokal Mar 22, 2025

Mark Go

Mar 21, 2025

1 min read

DELOAD WEEK

Snatch

Slowly build up to a single Snatch @70-80% 1RM Snatch

-Then-

5 Sets

1 PERFECT Snatch @70-80% 1RM Snatch

*Rest as needed between sets.

Clean & Jerk

Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk

-Then-

5 Sets

1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk

*Rest as needed between sets.

Accessory Work

3 Sets

15 GHD Hip Extension

5 Light Windmill (each side)

10 Heel Elevated Step Back Lunge

5 Seated Box Jump

METCON:

5 Sets

5 Ring Muscle Ups

10 Wall Facing Strict Handstand Push Ups

15 Shuttle Runs (50ft)

15 Pistols

*Rest 1:1 between sets.

Time Cap Each Set: 4 mins

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