Kamp Lokal May 27, 2026

High Hang Pause Power Snatch + 3 Position Drop Snatch

4 Sets

3 High Hang Pause Power Snatch to Parallel + 3

Position Drop Snatch @ 5.5/10 RPE

-rest as needed between sets-

*Pause in receive for 3 seconds.

**Catch positions are 2in, 6in, full squat.

*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

Snatch Waves

3 Snatch@70% 1RM Snatch

2 Snatch @72% 1RM Snatch

1 Snatch @75% 1RM Snatch

3 Snatch @72% 1RM Snatch

2 Snatch @75% 1RM Snatch

1 Snatch @80% 1RM Snatch

2 Snatch @82% 1RM Snatch

2 Snatch @85% 1RM Snatch

1 Snatch @88% 1RM Snatch

1 Snatch @90% 1RM Snatch

1 Snatch @90-92% 1RM Snatch

1 Snatch @90-92% 1RM Snatch

-rest as needed b/t sets-

Jerk Primer

4 Sets

2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split @5/10 RPE

-rest as needed b/t sets-

*The idea is to get feedback to make your jerks better within the primer!

Split Jerk Waves

3 Split Jerk @70% 1RM Split Jerk

2 Split Jerk @72% 1RM Split Jerk

1 Split Jerk @75% 1RM Split Jerk

3 Split Jerk @72% 1RM Split Jerk

2 Split Jerk @75% 1 RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

2 Split Jerk @82% 1RM Split Jerk

2 Split Jerk @85% 1RM Split Jerk

1 Split Jerk @88% 1RM Split Jerk

1 Split Jerk @90% 1 RM Split Jerk

1 Split Jerk @90-92% 1RM Split Jerk

1 Split Jerk @90-92% 1 RM Split Jerk

-rest as needed b/t sets-

Accessory Work

Chin Ups

Accumulate 60 total chin ups in as few sets as possible.

Barbell Bicep Curls

Accumulate 70 total barbell bicep curls using a load where you can complete the work in 3 sets or less.

METCON:

100 Wall Balls (30/20) (10/9ft)

*Start with 7 Toes to Bar and perform 7 every time you break.

-OR-

150 Wall Balls (20/14) (10/9ft)

*Start with 7 Toes to Bar and perform 7 every time you break.

Time Cap: 15 minute cap

Scaled:

70 Wall Balls (30/20)(10/9ft)

*Start with 5 Toes to Bar and perform 5 every time you break.

OR

120 Wall Balls (20/14) (10/9ft)

*Start with 5 Toes to Bar and perform 5 every time you break.