Kamp Lokal Oct 17, 2025
- Mark Go
- Oct 16, 2025
- 2 min read
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



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