Kamp Lokal Oct 10, 2025

Snatch Balance + Overhead Squat

2 Snatch Balance + 1 Overhead Squat @62-65% 1RM Snatch Balance

2 Snatch Balance + 1 Overhead Squat @68-73% 1RM Snatch Balance

2 Snatch Balance + 1 Overhead Squat @75-78% 1RM Snatch Balance

1 Snatch Balance + 1 Overhead Squat @80% 1RM Snatch Balance

1 Snatch Balance + 1 Overhead Squat @80-82% 1RM Snatch Balance

*Rest as needed between sets.

Pause Snatch

100m Run + 2 Pause Snatch @65% 1RM Snatch

100m Run + 2 Pause Snatch @70% 1RM Snatch

100m Run + 2 Pause Snatch @73% 1RM Snatch

100m Run + 1 Pause Snatch @75% 1RM Snatch

100m Run + 1 Pause Snatch @78% 1RM Snatch

100m Run + 1 Pause Snatch @80% 1RM Snatch

100m Run + 1 Pause Snatch @83% 1RM Snatch

100m Run + 1 Pause Snatch @85% 1RM Snatch

*Pause for 2 seconds in receive.

*No rest between sets.. I want this to be treated like a “shake out” run in between snatches. This keeps your body moving and gives you less time to over think your movement. Get into a rhythm here and operate very methodically… “run, snatch, load the bar. Run, snatch, load the bar”.. So on and so forth.

Clean Pull + Clean

2 Clean Pull + 1 Clean @65% 1RM Clean

2 Clean Pull + 1 Clean @70% 1RM Clean

2 Clean Pull + 1 Clean @73% 1RM Clean

1 Clean Pull + 1 Clean @75% 1RM Clean

1 Clean Pull + 1 Clean @78% 1RM Clean

1 Clean Pull + 1 Clean @80% 1RM Clean

1 Clean Pull + 1 Clean @85% 1RM Clean

1 Clean Pull + 1 Clean @85+% 1RM Clean

*Rest as needed between sets.

1 1/4 Front Squat + Front Squat

1 ¼ Front Squat + 1 Front Squat @60% 1RM Front Squat

1 ¼ Front Squat + 1 Front Squat @65% 1RM Front Squat

1 ¼ Front Squat + 1 Front Squat @70% 1RM Front Squat

1 ¼ Front Squat + 1 Front Squat @75-75+% 1RM Front Squat

1 ¼ Front Squat + 1 Front Squat @75-75+% 1RM Front Squat

*Rest as needed between sets.

METCON:

5 Sets (1 set every 4 minutes)

4 Ring Muscle Up

16 Dumbbell Front Squats (2x50/35)

16/13 Calorie Row

Time Cap each set: 2 minutes 30 seconds

SCALED:

5 Sets (1 set every 4 minutes)

3 Ring Muscle Up

16 Dumbbell Front Squats (2x40/25)

13/10 Calorie Row