Kamp Lokal Oct 13, 2025
- Mark Go
- Oct 12, 2025
- 2 min read
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)



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