Kamp Lokal Nov 11, 2026

Snatch + Hang Snatch + High Hang Snatch

1 Snatch + 1 Hang Snatch + 1 High Hang Snatch @68% 1 RM Snatch

1 Snatch + 1 Hang Snatch + 1 High Hang Snatch @70% 1RM Snatch

1 Snatch + 1 Hang Snatch + 1 High Hang Snatch @72-75% 1RM Snatch

1 Snatch + 1 Hang Snatch + 1 High Hang Snatch @72-75% 1 RM Snatch

1 Snatch + 1 Hang Snatch + 1 High Hang Snatch @72-75% 1RM Snatch

-rest 2 minutes between sets-

Snatch Deadlift + Snatch Pull

4 Sets

3 Snatch Deadlift + 3 Snatch Pull @90% 1RM Snatch

-rest as needed between sets-

Accessory Work

3 Sets

10 Dumbbell Death Walk Steps (per side)

-rest 15 seconds-

:30 Tempo Banded Glute Bridge @ 31X1

-rest 2 minutes between sets.

METCON: (Chad 1000)

For Time:

1000 Box Step Ups (20 in)

*Wear a Ruck Pack (45/35lb)

Target Time: sub 75 minutes

Scaled:

For Time:

1000 Box Step Ups (20in)

*Use 35/25lb vest/ruck backpack if available

**Decrease load as much as needed to finish 1000 reps. If you cannot finish 1000 reps without a load, then scale to 1 hour AMRAP for max Box Step Ups (20in)

Alternate Option for CHAD

5 Sets:

10 Double Dumbbell Box Step Overs (2x50/35) (20)

20 Calorie Standing Bike Erg (Damper 8-10)

10 Double Dumbbell Box Step Overs (2x50/35) (20)

-rest 1:1 between sets-

Time Cap each set: 3:30

Scaled: