Kamp Lokal May 4, 2026

High Hang Power Snatch + Tempo Overhead

Squat + Snatch Balance

4 Sets

3 High Hang Power Snatch to parallel + 1 Tempo Overhead Squat + 3 Snatch Balance @5/10 RPE

*Rest as needed between sets.

**Tempo is 5 second descent, 5 seconds in bottom, 5 seconds up.

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

Snatch Deadlift + Pause Snatch

1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @65-68% 1 RM Snatch

1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @70-72% 1 RM Snatch

1 Pause Snatch Deadlift to Mid Shin + 1 Pause

Snatch Deadlift to Above the Knee + 1 Pause Snatch @75-77% 1RM Snatch

1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @78-80% 1RM Snatch

1 Pause Snatch Deadlift to Mid Shin + 1 Pause

Snatch Deadlift to Above the Knee + 1 Pause Snatch @80-82% 1 RM Snatch

*Rest as needed between sets.

**Pause for 2 seconds at mid shin (rep 1), above the knee (rep 2) and in the receiving position (rep 3)

***Keep knees back and bar path straight on the snatch deadlifts.

Bench Press

4 Sets

10 Bench Press @8/10 RPE

*Between sets, perform 8 Single Arm Dumbbell Upright Row (each side) @7-8/10 RPE

**Rest as needed between sets.

Metcon:

400m Run

50 Pull Ups

400m Run

100 Push Ups

400m Run

150 Air Squats

400m Run

*If you have a (20/14) vest, use it.

Time Cap: 45minutes

Scaled:

300m Run

30 Pull Ups

300m Run

60 Push Ups

300m Run

90 Air Squats

300m Run

*If you have a (20/14) vest, use it.