Kamp Lokal May 12, 2025

High Hang Power Snatch

3 Sets

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

*Rest as needed between sets.

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

High Hang Pause Power Snatch + High Hang Pause Snatch

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

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

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

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

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

*Rest as needed between sets.

*Pause in the receive for 3 seconds on both movements.

Bench Press

5 Sets

3 Bench Press @7.5/10 RPE

*Rest as needed between sets.

METCON:

3 Rounds:

800m Run

20 Burpee Box Get Overs (48”)

40 Feedsack Squats (100/70)

*Use any barbell, dumbbell, odd object, etc. of 100/70# and still be RX'd.

Time Cap: 30 minutes

SCALED:

3 Rounds:

600m Run

20 Burpee Box Get Overs (40”)

40 Feedsack Squats (70/50)

*Use any barbell, dumbbell, odd object, etc. of 70/50#