Kamp Lokal May 25, 2026

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 Positions Snatch: land in 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%

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

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

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

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

*Rest as needed between sets.

**Snatch Deadlift: working on staying over the bar.

***Pause Snatch: pause in receive for 3 seconds.

Bench Press

4 Sets

12 Bench Press @8/10 RPE

*In between sets perform 10 Single Arm Dumbbell

Upright Row (each side) @7-8/10 RPE

**Rest as needed between sets.

METCON:

Murph

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

• 1 mile Run

• 100 Pull-ups

• 200 Push-ups

• 300 Air Squats

• 1 mile Run

Time Cap: 1 hour 30 minutes

Scaled:

"Half Murph"

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

*With or without a 20/14 Vest