Kamp Lokal May 16, 2026

METCON:

3 Rounds

9 Bar Muscle Ups

3 Rope Climb

Time Cap:13 minutes

Scaled:

3 Rounds

6 Bar Muscle Ups

2 Rope Climb

Snatch

*If you need to take a break from going below parallel, then perform these as Power based off of your Power 1RM

2 Minute EMOM

2 Snatch @55-60% 1RM Snatch

2 Minute EMOM

2 Snatch @60-65% 1RM Snatch

2 Minute EMOM

2 Snatch @65-70% 1 RM Snatch

*No rest between EMOMs, move directly into the next minute.

Squat Clean + Split Jerk

*If you need to take a break from going below parallel, then perform these as Power based off of your Power 1RM

2 Minute EMOM

2 Squat Clean + 1 Split Jerk @55-60% 1 RM Clean and Jerk

2 Minute EMOM

2 Squat Clean + 1 Split Jerk @60-65% 1 RM Clean and Jerk

2 Minute EMOM

2 Squat Clean + 1 Split Jerk @65-70% 1RM Clean and Jerk

*No rest between EMOMs, move directly into the next minute

Accessory Work

3 Sets

1:00 Sandbag Hold @6-7/10 RPE

*Rest 30 seconds in between sets.