Kamp Lokal May 20, 2026

Snatch High Pull + Hang Power Snatch + Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @55% 1RM Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @60% 1RM Power Snatch

1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch @65% 1 RM Power Snatch

*Rest as needed between sets.

Snatch High Pull + Power Snatch

1 Snatch High Pull + 1 Power Snatch @70% 1 RM

Power Snatch

1 Snatch High Pull + 1 Power Snatch @75% 1 RM

Power Snatch

1 Snatch High Pull + 1 Power Snatch @80% 1 RM

Power Snatch

*Rest as needed between sets.

Clean Deadlift + Power Clean + Push Jerk

1 Clean Deadlift to mid-thigh + 1 Hang Power Clean from mid-thigh + 1 Power Clean + 1 Push Jerk @55% 1 RM Power Clean and Jerk

1 Clean Deadlift to mid-thigh + 1 Hang Power Clean from mid-thigh + 1 Power Clean + 1 Push Jerk @60% 1 RM Power Clean and Jerk

1 Clean Deadlift to mid-thigh + 1 Hang Power Clean from mid-thigh + 1 Power Clean + 1 Push Jerk @65% 1RM Power Clean and Jerk

*Rest as needed between sets.

Clean Deadlift + Power Clean + Push Jerk

1 Clean Deadlift to mid-thigh + 1 Power Clean + 1

Push Jerk @70% 1RM Power Clean and Jerk

1 Clean Deadlift to mid-thigh + 1 Power Clean + 1

Push Jerk @75% 1RM Power Clean and Jerk

1 Clean Deadlift to mid-thigh + 1 Power Clean + 1

Push Jerk @80% 1RM Power Clean and Jerk

*Rest as needed between sets.

Chinese Dumbbell Row

4 Sets

12 Chinese Dumbbell Rows (each side)

@7-8/10 RPE

*Rest as needed between sets.

METCON:

50/40 Calorie Echo Bike

50 Wall Ball (20/14)

10 Legless Rope Climb

-Rest 5 minutes-

50/40 Calorie Echo Bike

50 Wall Ball (20/14)

10 Rope Climb

Time Cap each set: 12 minutes

Scaled:

40/32 Calorie Echo Bike

40 Wall Ball (20/14)

7 Legless Rope Climb

-Rest 5 minutes-

40/32 Calorie Echo Bike

40 Wall Ball (20/14)

7 Rope Climb