Kamp Lokal Mar 4, 2026

Snatch High Pull + Tall Power Snatch + Tall Snatch

3 Sets

3 Snatch High Pull + 3 Tall Power Snatch + 3

Tall Snatch

*Rest as needed between sets.

Snatch Lift Off + Pause Snatch

3 Sets

2 Snatch Lift off to Below the Knee + 2 Pause Snatch @60-70% 1 RM Snatch

*Pause in the receive for 3 seconds.

4 sets:

2 Snatch Lift off to Below The Knee + 1 Pause Snatch @75-75+% 1 RM Snatch

*Pause in the receive for 3 seconds.

Snatch Grip Deadlift

4-5 Sets

3 Snatch Deadlift @95-100% 1RM Snatch

*These are fast singles. no touch n go. Drop from the top andlet the bar settle and then explode up!

**Rest as needed between sets.

Metcon:

3 Sets

9-12-15 (female 8-10-12)

Calorie Row

25ft-25ft-25ft

Handstand Walk (OR 1-2-3 Wall Walks)

-rest 3 minutes b/t sets-

Time Cap each set: 5 minutes

SCALED:

3 Sets

8-10-12 (female 6-8-10)

Calorie Row

15ft-15ft-15ft

Handstand Walk (OR 1-1-2 Wall Walks)

-rest 3 minutes between sets-