Kamp Lokal Oct 13, 2025

Snatch Pull + Floating Snatch High Pull + Floating Power Snatch to Parallel + Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @65-68% 1RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @68-70% 1RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @70-73% 1RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @73-75% 1RM Power Snatch

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @75-75+% 1RM Power Snatch

*Rest as needed between sets.

**All touch and go.

Power Snatch

5 Minute EMOM

1 Power Snatch @80-80+% 1RM Power Snatch

Tempo Front Squat + Front Squat

1 Tempo Front Squat + 2 Front Squat @65% 1RM Front Squat

1 Tempo Front Squat + 2 Front Squat @70% 1RM Front Squat

1 Tempo Front Squat + 2 Front Squat @73% 1RM Front Squat

1 Tempo Front Squat + 2 Front Squat @75% 1RM Front Squat

*Rest as needed between sets.

**Tempo is 32X0 (3 seconds down, 2 seconds in the bottom, explode up, no pause before next rep)

Front Squat

5 Minute EMOM

Min 1: 1 Front Squat @80% 1RM Front Squat

Min 2: 1 Front Squat @80% 1RM Front Squat

Min 3: 1 Front Squat @80% 1RM Front Squat

Min 4: 1 Front Squat @85% 1RM Front Squat

Min 5: 1 Front Squat @85+% 1RM Front Squat

METCON:

1 Round

400m Run

40/32 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

200m Run

20/16 Calorie Ski (OR Row)

-rest 1:1-

4 Rounds

100m Run

10/8 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

200m Run

20/16 Calorie Ski (OR Row)

-rest 1:1-

1 Round

400m Run

40/32 Calorie Ski (OR Row)

Time Cap each set: 5 minutes

SCALED:

1 Round

300m Run

30/24 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

150m Run

15/12 Calorie Ski (OR Row)

-rest 1:1-

3 Rounds

100m Run

10/8 Calorie Ski (OR Row)

-rest 1:1-

2 Rounds

150m Run

15/12 Calorie Ski (OR Row)

-rest 1:1-

1 Round

300m Run

30/24 Calorie Ski (OR Row)