Kamp Lokal May 10, 2025

In The Hole Front Squats

6 Sets

3 In The Hole Front Squat* @70-75% 1RM Front Squat

5 Pause Bench Press** @ 80-85%% 1RM Bench Press

5 Pause Weighted Pull Up***

*Rest as needed between sets.

*In the Hole Front Squat: Bar height should be set where hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.

**Bench Press: pause for 5 seconds at the top of each rep.

***Weighted Pull Up: Pause for 5 seconds at the bottom of each rep.

METCON:

50 GHD Sit Ups

-Then-

3 Rounds

25 Dumbbell Snatches (50/35)

50ft Dumbbell Walking Lunge (2x50/35)

-Then-

50 GHD Sit Ups

*Athletes may carry dumbbells anyway they choose!

Time Cap: 15 minutes

SCALED:

35 GHD Sit Ups

-then-

3 Rounds

15 Dumbbell Snatches (50/35)

30ft Dumbbell Walking Lunge (2x50/35)

-then-

35 GHD Sit Ups