Kamp Lokal Nov 21, 2025

Back Squat

10 Sets

3 Back Squat @ 76-81% 1RM Back Squat

*Rest as needed between sets.

Front Squat

5 Sets

3 Front Squat @81-86% 1RM Front Squat

*Rest as needed between sets.

Power Snatch + Low Hang Power Snatch (OPTIONAL)

5 Minute EMOM

Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @5.5/10 RPE

-Directly Into-

5 Minute EMOM

Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @6/10 RPE

Core Work

2 Sets (Not for time)

15 Weighted Abmat Sit Up

20 Dumbbell Pull Through in Plank Position

10 Kettlebell Side Bend (each side)

*Rest as needed between sets.

METCON:

2 Sets

AMRAP 3 Minutes

4 Power Snatches (95/65)

5 Bar Facing Burpees

-rest 2 minutes-

AMRAP 3 Minutes

4 Bar Muscle Ups

5 Bar Facing Burpees

-rest 2 minutes between sets-

Target Reps each set: 45+ (5+ rounds) on Part 1 and 36+ (4+ rounds) on Part 2

SCALED

2 Sets

AMRAP 3 Minutes

3 Power Snatches (95/65)

4 Bar Facing Burpees

-rest 2 minutes-

AMRAP 3 Minutes

3 Bar Muscle Ups

4Bar Facing Burpees

-rest 2 minutes between sets-