Kamp Lokal May 14, 2025

Mark Go
May 13, 2025
1 min read

High Hang Power Snatch

5 Sets

3 High Hang Power Snatch @65-70% 1RM Power Snatch

*Rest as needed between sets.

Power Clean

5 Sets

2 Power Clean @75% 1RM Power Clean

*Rest as needed between sets.

Double Dumbbell Bent Over Row

3 Sets

10 Double Dumbbell Bent Over Row @6/10 RPE

*Rest as needed between sets.

Back Squat

5 Sets

3 Back Squat @75% 1RM Back Squat

*Rest as needed between sets.

METCON:

27-21-15-9

Dumbbell Thrusters (2x40/25)

4-3-2-1

Rope Climbs

Time Cap: 13 minutes

SCALED:

27-21-15-9

Dumbbell Thrusters (2x30/20)

3-2-1-1

Rope Climbs

Recent Posts

See All

Kamp Lokal Jul 11, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @9+/10 RPE *Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause). **Rest 2 minutes between sets. ***Accumulate all working sets w

Hyrox Class July 10,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats BLOCK 1: E2MOM x 5 12/10 Cal bike or 500/400m Bike Erg Remaining time: ODD: MAX WA

Kamp Lokal Jul 10, 2026

Pause Snatch Balance 6 Sets 2 Pause Snatch Balance @75-80% 1 RM Snatch *Pause for 3 seconds in the bottom of squat. **Rest as needed between sets. Squat Clean + Split Jerk 4 Sets 2 Clean & 1 Jerk @7

Comments