Kamp Lokal May 13, 2026

Mark Go
12 hours ago
1 min read

High Hang Power Snatch

5 Sets

3 High Hang Power Snatch @55-65% 1RM

Power Snatch

*Rest as needed between sets.

Power Clean & Jerk

5 Sets

2 Power Clean & Jerk @55-65% 1RM Clean and Jerk

*Rest as needed between sets.

Bent Over Barbell Row

3 Sets

10 Barbell Rows @6-7/10 RPE

*Rest as needed between sets.

METCON:

3 Sets (1 set every 7 minutes)

5 Rounds

40 Double Unders

4 Power Clean and Jerk*

*Weights:

Set 1: 115/80

Set 2: 135/95

Set 3: 155/105

Time Cap each set: 6 minutes

Scaled:

3 Sets (1 set every 7 minutes)

5 Rounds

30 Double Unders

4 Power Clean and Jerk*

*Weight:

Set 1: 95/65

Set 2: 115/80

Set 3: 135/95

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