Kamp Lokal Nov 6, 2026

Front Squat

3-5 Sets

3 Front Squat @65-75% 1RM Front Squat

-rest as needed between sets-

Back Squat

3-5 Sets

3 Back Squat @68-70% 1RM Back Squat

-rest as needed between sets-

*If you're feeling really tired, do 3 sets, but if you're feeling good, do 5 sets! This IS a deload/transition week, so you can be pretty conservative on this!

Power Snatch

15 Minute EMOM

Min 1-5: 5 Power Snatch @5/10 RPE

Min 6-10: 5 Power Snatch @6/10 RPE

Min 11-15: 5 Power Snatch @7/10 RPE

*Note: All sets must be touch-and-go - barbell cycling efficiency focus.

Core Work

3 Sets

2 Turkish Get Up (per side)

20-30 sec Heavy Suitcase Hold (per side)

50ft Front Rack Carry

-rest as needed between sets-

METCON:

For Time:

20 Dumbbell Snatch (50/35)

30 Toes to Bar

20 Dumbbell Snatch (50/35)

30 Burpee to Bar

20 Dumbbell Snatch (50/35)

30 Burpee to Bar

20 Dumbbell Snatch (50/35)

30 Toes to Bar

20 Dumbbell Snatch (50/35)

Time Cap: 14 minutes

Scaled: