Kamp Lokal May 18, 2026
- Mark Go
- 11 minutes ago
- 2 min read
High Hang Power Snatch + 3 Position Drop
Snatch
4 Sets
3 High Hang Power Snatch + 3 Position Drop Snatch (2", 6", full squat) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch Waves
3 Snatch @68% 1RM Snatch
2 Snatch@72% 1RM Snatch
1 Snatch @75% 1RM Snatch
3 Snatch @70% 1RM Snatch
2 Snatch @73% 1RM Snatch
1 Snatch @80% 1RM Snatch
2 Snatch @75% 1RM Snatch
2 Snatch @78% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @82% 1RM Snatch
1 Snatch @82-85% 1 RM Snatch
1 Snatch @85-88% 1 RM Snatch
1 Snatch @85-90% 1 RM Snatch
*Rest as needed between sets.
Jerk Primer
4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3
Press in Split @5/10 RPE
*Rest as needed between sets.
*The idea is to get feedback from the tall jerk and jerk balance to make your jerks better within the primer!
Split Jerk
3 Split Jerk @68% 1RM Split Jerk
2 Split Jerk@72% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
3 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @73% 1RM Split Jerk
1 Split Jerk @80% 1 RM Split Jerk
2 Split Jerk @78% 1 RM Split Jerk
1 Split Jerk @80% 1 RM Split Jerk
1 Split Jerk @82% 1RM Split Jerk
1 Split Jerk @82-85% 1 RM Split Jerk
1 Split Jerk @85-88% 1RM Split Jerk
1 Split Jerk @85-90% 1RM Split Jerk
*rest as needed between sets.
Accessory Work
Chin Ups
Accumulate 50 total chin ups in as few sets as possible.
Barbell Bicep Curls
Accumulate 60 total barbell bicep curls using a load where you can complete the work in 3 sets or less.
METCON:
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20/14lb Vest.
*Repeat from April 28 2025.
Target Rounds each set: 4+
Scaled:
AMRAP 7 Minutes
200m Run
5 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
10 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
20 Air Squats
*All with 20/14lb Vest.
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