Kamp Lokal Nov 7, 2025

DELOAD WEEK

Back Squat

3-5 Sets

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

*Rest as needed between sets.

Front Squat

3-5 Sets

3 Front Squat @70-80% 1RM Front Squat

*Rest as needed between sets.

Power Snatch

15 Minute EMOM

Min 1-5:

3 Touch and Go Power Snatch @5/10 RPE

Min 6-10:

3 Touch and Go Power Snatch @ 6/10 RPE

Min 11-15:

3 Touch and Go Power Snatch @ 6.5/10 RPE

Core Work

3 Sets

3x (1 Turkish Get Up + 2 Single Arm Kettlebell Overhead Squat) (per side)

*Rest as needed between sets.

**You’ll do one Turkish Get Up, and then at the top of each rep, perform 2 SIngle Arm Overhead Squat.

METCON:

2 Sets

3 Rounds

6 Wall Facing Strict Handstand Push Ups

18 Dumbbell Deadlift (2x50/35)

-Rest 2 minutes between sets-

Time Cap Each Set: 4 minutes

SCALED:

2 Sets

3 Rounds

4 Wall Facing Strict Handstand Push Ups

12 Dumbbell Deadlift (2x50/35) (OR 18 at 40/25)

-Rest 2 minutes between sets-