Kamp Lokal May 13, 2024

EMOM (SNATCH WORK NEW CYCLE)

5 Minutes (Every minute on the minute)

3 High Hang Power Snatch @ 55-60% 1RM Power Snatch

5 Minutes (Every minute on the minute)

2 Power Snatch @ 68-70% 1 RM Power Snatch

5 Minutes (Every minute on the minute)

1 Squat Snatch @ 75-80% 1 RM Snatch

*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.

Front Squats

10 Front Squat @ 55% (as fast as possible) - think of this as an explosive drill with the speed element

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65%-70% 1RM Front Squat

-Then-

10 Front Squat @ 55% (as fast as possible) - think of this as an explosive drill with the speed element

Metcon MURPH PREP

6 sets (1 set every 6 minutes)

200m Run

-into-

3 rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

-into-

200m Run

*Same workout Rich did a few weeks ago (with less Sets. He did 8).

**Wear a vest if you plan to during Murph, but only 4 sets if wearing a vest and score slowest set multiple times.

Cool Down: 1 Mile Easy Run

Scaled

6 sets (1 set every 6 minutes)

150m Run

-into-

3 rounds

4 Strict Pull Ups

8 Push Ups

12 Air Squats

-into-

150m Run