Kamp Lokal Oct 17, 2025

Snatch Balance

1 Snatch Balance to Parallel + 1 Snatch Balance @65% 1RM Snatch Balance

1 Snatch Balance to Parallel + 1 Snatch Balance @70% 1RM Snatch Balance

1 Snatch Balance to Parallel + 1 Snatch Balance @73% 1RM Snatch Balance

1 Snatch Balance to Parallel + 1 Snatch Balance @75% 1RM Snatch Balance

1 Snatch Balance to Parallel + 1 Snatch Balance @78% 1RM Snatch Balance

1 Snatch Balance to Parallel + 1 Snatch Balance @80% 1RM Snatch Balance

*Rest as needed between sets.

Snatch High Pull + Snatch

1 Snatch High Pull + 1 Snatch @70% 1RM Snatch

1 Snatch High Pull + 1 Snatch @70% 1RM Snatch

1 Snatch High Pull + 1 Snatch @75% 1RM Snatch

1 Snatch High Pull + 1 Snatch @75% 1RM Snatch

1 Snatch High Pull + 1 Snatch @75% 1RM Snatch

1 Snatch High Pull + 1 Snatch @80% 1RM Snatch

1 Snatch High Pull + 1 Snatch @80% 1RM Snatch

1 Snatch High Pull + 1 Snatch @80-80+% 1RM Snatch

*Rest as needed between sets.

Clean & Jerk

1 Clean and Jerk @70% 1RM Clean and Jerk

1 Clean and Jerk @70% 1RM Clean and Jerk

1 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @80% 1RM Clean and Jerk

1 Clean and Jerk @80% 1RM Clean and Jerk

1 Clean and Jerk @80-80+% 1RM Clean and Jerk

*Rest as needed between sets.

Accessory Work

3 Sets

15 Weighted Back Extension w/:20-30 hold on the last rep (place a barbell on your back or hold a weight in front of your chest)

:60 Weighted Forearm Plank

*Rest as needed between sets.

METCON:

2 Sets

15-12-9-6

Calorie Bike Erg

Double Kettlebell Hang Cleans (2x35/26)

Toes to Bar

Double Kettlebell Front Rack Lunge Steps (2x35/26)

-rest 4 minutes between sets-

*Women’s Calories: 12-10-8-6

Time Cap each set: 14 minutes

SCALED:

2 sets

12-10-8-6

Calorie Bike Erg

Double Kettlebell Hang Cleans (2x35/26)

Toes to Bar

Double Kettlebell Front Rack Lunge Steps (2x35/26)

-rest 4 minutes between sets-

*Women’s Calories: 10-8-6-4