Kamp Lokal Nov 3, 2026

High Hang Power Snatch

3 High Hang Power Snatch @65% 1 RM

Power Snatch

3 High Hang Power Snatch @65% 1 RM

Power Snatch

3 High Hang Power Snatch @70% 1 RM

Power Snatch

3 High Hang Power Snatch @70% 1 RM

Power Snatch

3 High Hang Power Snatch @70% 1 RM

Power Snatch

-rest 2 minutes between sets-

Strict Deficit Handstand Push Up

3 Sets

10 Strict Deficit Handstand Push Up (2/1in)

-rest 2:30 between sets-

*Note: If these are easy for you, use 20/14lb weight vest along with the deficit. If you cannot complete with deficit, perform these to the floor.

**90 second time cap per set.

Dumbbell Incline Bench Press

4 Sets

Sets 1-3: 10 Dumbbell Incline Bench Press @ 8/10 RPE

Set 4: AMRAP(-1) Dumbbell Incline Bench Press @ same load as above

-rest 2 minutes between sets-

*AMRAP(-1): max set, stop one rep before failure

Sandbag Work OPTIONAL

3 Sets

100ft Sandbag Bear Hug Carry

4 alt Sandbag Clean to Shoulder

50ft Sandbag Shoulder Carry (right)

50ft Sandbag Shoulder Carry (left)

4 Sandbag Clean over Bar/High Box

-rest 2-3 min between sets-

METCON:

10 Sets

50 Double Unders

1 Legless Rope Climb (OR 2 Rope Climbs)

-rest 1:1 between sets-

*Score is slowest set.

Time Cap each set: 1 minute 20 seconds

Scaled:

10 Sets

50 Double Unders

1 Rope Climb

-rest 1:1 between sets-