Kamp Lokal Mar 31, 2025

Barbell Jump and Shrug + High Hang Power Snatch

3 Sets

3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE

*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

Hang Pause Power Snatch + Hang Pause Snatch

1 Hang Power Snatch + 1 Hang Snatch @60% 1RM Power Snatch

1 Hang Power Snatch + 1 Hang Snatch @65% 1RM Power Snatch

1 Hang Power Snatch + 1 Hang Snatch @70% 1RM Power Snatch

1 Hang Power Snatch + 1 Hang Snatch @70+% 1RM Power Snatch

1 Hang Power Snatch + 1 Hang Snatch @70+% 1RM Power Snatch

*Pause in receive for 3 seconds for both movements.

**Rest as needed between sets.

Bench Press

2 Sets

5 Bench Press @6-6.5 RPE

2 Sets

3 Bench Press @7-7.5 RPE

2 Sets

1 Bench Press @8-8.5RPE

*7 Push Up after each set.

**Rest as needed between sets.

METCON:

2 sets:

AMRAP 2 Minutes

100 Double Unders

Max Wall Walk in the time remaining

-rest 2 minutes-

AMRAP 2 Minutes

100 Double Unders

Max Toes to Bar in the time remaining

-rest 2 minutes b/t sets-

SCALED:

2 sets:

AMRAP 2 Minutes

70 Double Unders

Max Wall Walk in the time remaining

-rest 2 minutes-

AMRAP 2 Minutes

70 Double Unders

Max Toes to Bar in the time remaining