Kamp Lokal May 30, 2026

METCON:

5 Sets

200m Run

15 Chest to Bar Pull Ups

200m Run

-rest 4 minutes between sets-

Time Cap each set: 2 minutes 45 seconds

Scaled:

5 Sets

200m Run

10 Chest to Bar Pull Ups

200m Run

*Rest 4 minutes between sets.

Snatch

4 Snatch @80% 1RM Snatch

-rest 30 seconds-

4 Snatch @80% 1RM Snatch (plus 10/5# for male/female)

-rest 2 minutes-

4 Snatch @80% 1RM Snatch (plus 10/5# for male/temale)

-rest 30 seconds-

3 Snatch @80% 1RM Snatch (plus 20/10# for male/female)

*If your knees are achey, or you need to work power more, then perform Power Snatch here based off of Power Snatch 1 RM.

Clean & Jerk

4 Clean and Jerk @80% 1RM Clean and Jerk

-rest 30 seconds-

4 Clean and Jerk @80% 1 RM Clean and Jerk (plus

10/5# for male/female)

-rest 2 minutes-

4 Clean and Jerk @80% 1RM Clean and Jerk (plus

10/5# for male/female)

-rest 30 seconds-

3 Clean and Jerk @80% 1 RM Clean and Jerk (plus

20/10# for male/female)

*If your knees are achey, or you need to work power more, then perform Power Clean and Jerk here based off of Power Clean and Jerk 1RM.

Accessory Work

4 Sets

100ft Sandbag Carry

5x (1 Sandbag Deadlift + 1 Sandbag Squat)

100ft Sandbag Carry

*Rest 2 minutes between sets.

**This should all be @ 8/10 RPE with a load where you can do each movement unbroken

OPTIONAL Finisher

3 Rounds

21 GHD Sit Ups

90ft Single Dumbbell Overhead Lunge (50/35)