Kamp Lokal May 21, 2024

Slow Snatch Deadlift + Pause Hang Power Snatch + OHS

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 5.5/10 RPE

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6/10 RPE

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6.5/10 RPE

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7/10 RPE

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7.5/10 RPE

*Pause Hang Power Snatch: Pause in receive for 3 seconds.

Pause Snatch DL + Jump Shrug

5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch

*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.

**Jump and Shrug from the mid thigh position.

4 Sets

10 Dumbbell Incline Bench Press (HEAVY)

7-10 Single Arm Dumbbell Row

:30-:45 Ring Support

*Rest 1:30-2:00 between sets.

*Score is only Dumbbell Incline Bench Press weight.

Metcon: 5 rounds MAX

Teams of 2

AMRAP 2 Minutes

50 Double Unders (each, at the same time)

25ft Handstand Walk (each, at the same time)

Max Deadlifts (275/185) (split)

*Go until you get 75 reps

-rest 1 minute b/t sets-

*Individual Version

AMRAP 2 Minutes

50 Double Unders

25ft Handstand Walk

Max Deadlift (275/185)

*Go until you get 35 reps.

-rest 1 minute b/t sets-

*Score total time with rest.

Workout Description Video:

Scaled: 5rounds MAX

AMRAP 2 Minutes

40 Double Unders (each, at the same time)

15ft Handstand Walk (each, at the same time)

Max Deadlifts (245/165) (split)

*Go until you get 75 reps

-rest 1 minute b/t sets-

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