Kamp Lokal May 5, 2025

METCON:

4 Sets (1 set every 10 minutes)

400m Run

-into-

2 Rounds

10 Pull Ups

20 Push Ups

30 Air Squats

-into-

400m Run

Time Cap each set: 8 minutes 30 seconds

SCALED:

4 sets (1 set every 10 minutes)

300m Run

-into-

2 rounds

7 Pull Ups

14 Push Ups

21 Air Squats

-into-

300m Run

High Hang Power Snatch + 3 Position Drop Snatch

4 Sets

1 High Hang Power Snatch + 3 Position Drop Snatch (2in, 6in, Full Squat) @5/10 RPE

*Rest as needed between sets.

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

Snatch

3 Snatch @68% 1RM Snatch

2 Snatch @72% 1RM Snatch

1 Snatch @75% 1RM Snatch

2 Snatch @72% 1RM Snatch

2 Snatch @75% 1RM Snatch

1 Snatch @82% 1RM Snatch

1 Snatch @80% 1RM Snatch

1 Snatch @83% 1RM Snatch

1 Snatch @85% 1RM Snatch

1 Snatch @88-90% 1RM Snatch

1 Snatch @88-90% 1RM Snatch

1 Snatch @88-90%1RM Snatch

*Rest as needed between sets.

Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split

4 Sets

2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split

*Rest as needed between sets.

**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!

Split Jerk

3 Split Jerk @68% 1RM Split Jerk

2 Split Jerk @72% 1RM Split Jerk

1 Split Jerk @75% 1RM Split Jerk

2 Split Jerk @73% 1RM Split Jerk

2 Split Jerk @75% 1RM Split Jerk

1 Split Jerk @82% 1RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

1 Split Jerk @83% 1RM Split Jerk

1 Split Jerk @85% 1RM Split Jerk

1 Split Jerk @ 88-90% 1RM Split Jerk

1 Split Jerk @ 88-90% 1RM Split Jerk

1 Split Jerk @ 88-90% 1RM Split Jerk

*Rest as needed between sets.

Accessory Work

3-4 Sets

1x Rope Hand Over Hand Sled Pulls @8-9/10 RPE (Heavy) (OR :20 Single Arm Ring Row Static Hold)

15 Wide Grip Barbell Curl @5-6/10 RPE

*Rest as needed between sets.