Kamp Lokal May 8, 2026

Snatch

3 Snatch @72-75% 1RM Snatch

-rest 20 seconds-

2 Snatch @72-75% 1RM Snatch (plus 10/5# for male/female)

-rest 2 minutes-

3 Snatch @77-80% 1 RM Snatch

-rest 30 seconds-

2 Snatch @77-80% 1RM Snatch (plus 10/5# for male/female)

-rest 2 minutes-

2 Snatch @82-85% 1 RM Snatch

-rest 20 seconds-

2 Snatch @82-85% 1RM Snatch (plus 10/5# for male/female)

Clean & Jerk

3 Clean and Jerk @72-75% 1RM Clean and Jerk

-rest 20 seconds-

2 Clean and Jerk @72-75% 1RM Clean and Jerk (plus 10/5# for male/female)

-rest 2 minutes-

3 Clean and Jerk @77-80% 1RM Clean and Jerk

-rest 30 seconds-

2 Clean and Jerk @77-80% 1RM Clean and Jerk (plus 10/5# for male/female)

-rest 2 minutes-

2 Clean and Jerk @82-85% 1RM Clean and Jerk

-rest 20 seconds-

2 Clean and Jerk @82-85% 1RM Clean and Jerk (plus 10/5# for male/female)

Accessory Work

3 Sets

50ft Sandbag Carry

5x (1 Sandbag Deadlift + 1 Sandbag Squat)

50ft Sandbag Carry

*Rest 2 minutes between sets.

**This should all be @ 7-8/10 RPE with a load where you can do each movement unbroken

METCON:

10 Rounds

200m Run

2 Rope Climbs

Time Cap : 20 minutes

Scaled:

10 Rounds

200m Run

1 Rope Climb