Kamp Lokal Oct 19, 2026

Snatch Lift Off + Snatch Deadlift + Squat Snatch

Snatch Lift Off + Snatch Deadlift + Squat Snatch for load:

#1: 3 reps @ 60% (-)

#2:3 reps@ 60% (-)

#3: 3 reps @ 60% (-)

#4:3 reps @60% (-)

#5: 3 reps @ 60% (-)

5 Minute EMOM

Snatch Lift Off + Snatch Deadlift to Mid Thigh +

Squat Snatch @60% of 1 RM Snatch

Snatch

Snatch for load:

1. 1 rep

2. 1 rep

3. 1 rep

4. 1 rep

5. 1 rep

6. 1 rep

7. 1 rep

8. 1 rep

200m Bike Erg + 1 Snatch @55% 1RM Snatch

200m Bike Erg + 1 Snatch @60% 1RM Snatch

200m Bike Erg + 1 Snatch @63-65% 1RM Snatch

200m Bike Erg + 1 Snatch @68-70% 1RM Snatch

200m Bike Erg + 1 Snatch @75-78% 1RM Snatch

200m Bike Erg + 1 Snatch @80-83% 1RM Snatch

200m Bike Erg + 1 Snatch @85-88% 1 RM Snatch

200m Bike Erg + 1 Snatch @88-90% 1 RM Snatch

*Note: There is no rest between sets. You will use the bike as an opportunity to recover and then quickly transition to the next snatch loading. This is a slow build to more strength endurance work in our next training block.

Pause Back Squat + Back Squat

Pause Back Squat + Back Squat for load:

#1:3 reps

#2 :3 reps

#3: 3 reps

1 Pause Back Squat + 2 Back Squat @75% 1 RM

Back Squat

1 Pause Back Squat + 2 Back Squat @75% 1 RM

Back Squat

1 Pause Back Squat + 2 Back Squat @80% 1 RM

Back Squat

*Rest 2 minutes between sets.

*Pause for 3 sec at the bottom of the first rep

Back Squat

Back Squat for load:

1. 1 rep

2. 1 rep

3. 1 rep

4. 1 rep

5. 1 rep

6. 1 rep

6 Minute EMOM

1 Back Squat

*Start around 80-85% and build to a heavy single for the day. If you're struggling, stay around the 80-85% range.

METCON:

For Time

50-40-30-20-10

Wall Ball (20/14)

100-80-60-40-20

Double Unders

Time Cap: 14 minutes

Scaled:

40-32-24-16-8

Wall Ball (20/14)

80-64-48-32-16

Double Unders