Kamp Lokal May 26, 2025

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