Kamp Lokal May 6, 2026

Power Snatch Waves

3 Power Snatch @65% 1 RM Power Snatch

2 Power Snatch @68% 1RM Power Snatch

1 Power Snatch @70% 1RM Power Snatch

3 Power Snatch @68% 1 RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

3 Power Snatch @70% 1RM Power Snatch

2 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @80% 1RM Power Snatch

1 Power Snatch @82% 1 RM Power Snatch

1 Power Snatch @82-85% 1 RM Power Snatch

*Rest as needed between sets.

Power Clean Waves

2 Power Clean @65% 1RM Power Clean

2 Power Clean @68% 1RM Power Clean

1 Power Clean @70% 1RM Power Clean

2 Power Clean @68% 1RM Power Clean

2 Power Clean @70% 1 RM Power Clean

1 Power Clean @75% 1 RM Power Clean

2 Power Clean @70% 1RM Power Clean

2 Power Clean @75% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

1 Power Clean @82%1RM Power Clean

1 Power Clean @82-85% 1RM Power Clean

*Rest as needed between sets.

Supinated Grip Dumbbell Row

3 Sets

10 Supinated Grip Double Dumbbell Row @8/10 RPE

*Rest as needed between sets.

METCON:

21-15-9

Hang Power Clean (95/65)

12-9-6

Strict Handstand Push Up

-rest 1:1-

6-9-12

Wall Facing Strict Handstand Push Up

9-15-21

Hang Power Clean (95/65)

Time Cap Each Set: 10 minutes

Scaled:

18-12-6

Hang Power Clean (95/65)

9-6-3

Strict Handstand Push Up

-rest 1:1-

3-6-9

Wall Facing Strict Handstand Push Up

6-12-18

Hang Power Clean (95/65)