Kamp Lokal May 26, 2025
- Mark Go
- May 26, 2025
- 2 min read
High Hang Pause Power Snatch + 3 Position Drop Snatch
4 Sets
3 High Hang Pause Power Snatch to Parallel + 1x 3 position Drop Snatch @5.5/10 RPE
*Rest as needed between sets.
**High Hang Pause Power Snatch to Parallel: Pause in receive for 3 seconds.
***3 Position Drop Snatch: 2in, 6in, Full Squat
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch Pull + Snatch
2x (Snatch Pull + Snatch) @70% 1RM Snatch
2x (Snatch Pull + Snatch) @72% 1RM Snatch
Snatch Pull + Snatch @75% 1RM Snatch
2x (Snatch Pull + Snatch) @72% 1RM Snatch
2x (Snatch Pull + Snatch) @75% 1RM Snatch
Snatch Pull + Snatch @80% 1RM Snatch
Snatch Pull + Snatch @82% 1RM Snatch
Snatch Pull + Snatch @85% 1RM Snatch
Snatch Pull + Snatch @88% 1RM Snatch
Snatch Pull + Snatch @90% 1RM Snatch
Snatch Pull + Snatch @90-92% 1RM Snatch
Snatch Pull + Snatch @90-92% 1RM Snatch
*Rest as needed between sets.
Jerk Primer
4 Sets
2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split @5/10 RPE
*The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!
Push Jerk + Split Jerk
2x (Push Jerk + Split Jerk) @70% 1RM Split Jerk
2x (Push Jerk + Split Jerk) @72% 1RM Split Jerk
Push Jerk + Split Jerk @75% 1RM Split Jerk
2x (Push Jerk + Split Jerk) @72% 1RM Split Jerk
2x (Push Jerk + Split Jerk) @75% 1RM Split Jerk
Push Jerk + Split Jerk @80% 1RM Split Jerk
Push Jerk + Split Jerk @82% 1RM Split Jerk
Push Jerk + Split Jerk @85% 1RM Split Jerk
Push Jerk + Split Jerk @88% 1RM Split Jerk
Push Jerk + Split Jerk @90% 1RM Split Jerk
Push Jerk + Split Jerk @90-92% 1RM Split Jerk
Push Jerk + Split Jerk @90-92% 1RM Split Jerk
*Rest as needed between sets.
Accessory Work
3-4 Sets
1x Rope Hand Over Hand Sled Pulls (Heavy) (OR :20 Single Arm Ring Row Static Hold) @ 7-8/10 RPE
15 Wide Grip Barbell Curls @6/10 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 Squats
• 1 mile Run
Time Cap: 1 hour 30 minutes
SCALED: “Half Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest
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