Kamp Lokal May 2, 2026

METCON:

800m Run

20 Ring Muscle Up

800m Run

20 Power Snatches (135/95)

800m Run

20 Power Clean and Jerks (135/95)

Time Cap: 35 minutes

Scaled:

600m Run

20 Ring Muscle Ups

600m Run

20 Power Snatches (135/95)

600m Run

20 Power Clean and Jerks (135/95)

Power Snatch

18 Minute EMOM

Min 1-3:1 Power Snatch @70% 1 RM Power Snatch

Min 4-6: 1 Power Snatch @70-75% 1RM

Power Snatch

Min 7-9: 1 Power Snatch @75% 1RM Power Snatch

Min 10-12: 1 Power Snatch @80% 1 RM

Power Snatch

Min 13-15: 1 Power Snatch @80-85% 1 RM

Power Snatch

Min 16-18: 1 Power Snatch @85% 1 RM

Power Snatch

Power Clean + Jerk

18 Minute EMOM

Min 1-3: 1 Power Clean and Push Jerk @70% 1RM

Clean and Jerk

Min 4-6: 1 Power Clean and Split Jerk @75% 1RM

Clean and Jerk

Min 7-9: 1 Power Clean and Push Jerk @75% 1RM

Clean and Jerk

MIn 10-12: 1 Power Clean and Split Jerk @ 80%

1RM Clean and Jerk

Min 13-15: 1 Power Clean and Push Jerk @80%

1RM Clean and Jerk

Min 16-18: 1 Power Clean and Split Jerk @85% 1 RM

Clean and Jerk

Accessory Work

3 Sets

50ft Sandbag Carry

5 Sandbag Squat

50ft Sandbag Carry

5 Sandbag Squat

50ft Sandbag Carry

*Rest 2 minutes between sets.

*This should all be @ 7-8/10 RPE with a load where you can do each movement unbroken.