Kamp Lokal May 19, 2025

High Hang Muscle Snatch + High Hang Power Snatch + 3 Position Snatch Balance

4 Sets

3 High Hang Muscle Snatch + 3 High Hang Power Snatch to parallel + 3 Position Snatch Balance @5/10 RPE

*Rest as needed between sets.

*3 Position Snatch Balance Positions: quarter squat, half squat, full squat.

*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

Snatch Deadlift + Pause Snatch

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70% 1RM Snatch

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72% 1RM Snatch

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75% 1RM Snatch

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82% 1RM Snatch

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+% 1RM Snatch

*Rest as needed between sets.

*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!

**Pause Snatch: Pause in receive for 2 seconds.

Dumbbell Incline Piston Bench Press

4 Sets

10 Dumbbell Incline Piston Bench Press@7-8/10 RPE

*100ft Kettlebell Goblet Hold Carry (70/53) in between each set.

*Rest as needed between sets.

METCON:

3 Sets:

800m Run (with vest)

-rest 2:00 b/t sets-

3 Sets (with vest):

20 Pull Ups

40 Push Ups

60 Air Squats

-rest 3:00 b/t sets-

*REPEAT from May 20, 2024.

Time cap each set: 6 minutes

SCALED: