Kamp Lokal Oct 20, 2025

Snatch Lift Off + Snatch Deadlift + Floating

Power Snatch + Snatch

3 Sets

1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1

Floating Power Snatch to Parallel + 1 Snatch

• Start at 60-65% of 1 RM Power Snatch and build in weight each set. Keep it light enough to where it feels snappy every set!

• *All touch and go.

• **Rest as needed between sets.

Snatch

100m Row + 1 Snatch @ 55% 1RM Snatch

100m Row + 1 Snatch @ 60% 1RM Snatch

100m Row + 1 Snatch @ 63-65% 1 RM Snatch

100m Row + 1 Snatch @ 68-70% 1RM Snatch

100m Row + 1 Snatch @ 73-75% 1RM Snatch

100m Row + 1 Snatch @ 78-80% 1RM Snatch

100m Row + 1 Snatch @ 83-85% 1 RM Snatch

100m Row + 1 Snatch @ 88-90% 1 RM Snatch

*No rest between sets.. Move from set to set slowly and fluidly

Note: This is a very similar game plan to our 100m run + snatch. I want this to be a "shake out row" that is designed to keep you moving from task to task so that your brain doesn't overthink your snatches. I've always done better moving in between my sets. It keeps my momentum moving and keeps my brain focused on the task at hand. Have fun with this structure. Don't overdo it by trying to go fast! Move methodically!

Pause Back Squat + Back Squat

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

Back Squat

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

Back Squat

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

Back Squat

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

Back Squat

1 Pause Back Squat + 1 Back Squat @ 85% 1RM

Back Squat

1 Pause Back Squat + 1 Back Squat @ 85% 1RM

Back Squat

1 Pause Back Squat + 1 Back Squat @ 85+% 1RM

Back Squat

1 Pause Back Squat + 1 Back Squat @ 85+% 1RM

Back Squat

1 Pause Back Squat + 1 Back Squat @ 85+% 1RM

Back Squat

• Rest as needed between sets.

• *Pause for 3 seconds in the bottom

Superset

3 Sets

5 Above the Knee Snatch Shrugs (USE STRAPS)

@110-110+% 1RM Snatch

5 Seated Tall Box Jump

• Rest as needed between sets.

METCON:

4 Sets

400m Run

-Rest 1 minute-

200m Run

-rest 45 seconds-

100m Run

-rest 2 minutes between sets-

Bike Option

4 Sets

25/20 Calorie Echo Bike

-Rest 1 minute-

15/12 Calorie Echo Bike

-rest 45 seconds-

10/8 Calorie Echo Bike

-rest 2 minutes between sets-

Target Time each set: sub 5 minutes 30 seconds (including rest)

SCALED:

For time:

5 Rope Climbs

15 Wall Facing Strict Handstand Push Ups

25 Power Snatch (95/65) (OR 35 at 75/55)