Kamp Lokal Mar 26, 2025

METCON:

5 sets:

Row 1000m

-rest 2 minutes b/t sets-

-then-

5 sets:

30 Wall Balls (20/14) (10'/9')

-rest 1 minute b/t sets-

Time Cap Each set:

4:05/4:25 for the rowing

1:30 for the wall balls

SCALED:

5 sets:

Row 800m

-rest 2 minutes b/t sets-

-then-

5 sets:

24 Wall Balls (20/14)

-rest 1 minute b/t sets-

Accessory

3 Sets

10 Hip Extensions

20 Walking Lunge

5 Single Leg Box Jump

Slow Snatch Deadlift

3 Sets

1 Slow Snatch Deadlift @6/10 RPE

*10 seconds up and 10 seconds down. The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill.

**Rest as needed between sets.

Snatch Pull

5 Sets

3 Snatch Pull @85% 1RM Snatch

*Rest as needed between sets.

Pause Front Squat

3 Pause Front Squat @55% 1RM Front Squat

3 Pause Front Squat @60% 1RM Front Squat

3 Pause Front Squat @65% 1RM Front Squat

3 Pause Front Squat @70% 1RM Front Squat

3 Pause Front Squat @70+% 1RM Front Squat

*Pause for 2 seconds in the bottom.

**Rest as needed between sets.