Kamp Lokal Oct 23, 2026

Overhead Squat + Snatch Balance

Overhead Squat + Snatch Balance for load:

#1:2 reps

#2:2 reps

#3:2 reps

#4:2 reps

#5:2 reps

1 Overhead Squat + 1 Snatch Balance @70-73%

1RM Snatch Balance

1 Overhead Squat + 1 Snatch Balance @75-78%

1RM Snatch Balance

1 Overhead Squat + 1 Snatch Balance @78-80%

1RM Snatch Balance

1 Overhead Squat + 1 Snatch Balance @80-83%

1RM Snatch Balance

1 Overhead Squat + 1 Snatch Balance @83-85%

1RM Snatch Balance

-rest 2 minutes between sets-

Squat Clean

Squat Clean 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

100m Run + 1 Pause Squat Clean @70% 1RM Clean

100m Run + 1 Pause Squat Clean @73% 1RM Clean

100m Run + 1 Pause Squat Clean @75% 1RM Clean

100m Run + 1 Pause Squat Clean @78% 1RM Clean

100m Run + 1 Pause Squat Clean @80% 1RM Clean

100m Run + 1 Pause Squat Clean @83% 1RM Clean

100m Run + 1 Pause Squat Clean @85% 1RM Clean

100m Run + 1 Pause Squat Clean @88% 1RM Clean

*Pause in the receive for 2 seconds.

**Note: There is no rest between sets. The run is meant to be your "rest" time before transitioning quickly to the next clean loading. Find your rhythm and perform as if this were a competition workout with the clean as the focus. Keep the run easy so you can execute every clean. This is a slow build to more strength endurance work in our next training block.

Pause Front Squat + 14 Front Squat +

Front Squat

Pause Front Squat + 1 ¼ Front Squat + Front Squat for load:

#1:3 reps

#2: 3 reps

#3: 3 reps

#4:3 reps

#5: 3 reps

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat @68% 1 RM Front Squat

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat @73% 1RM Front Squat

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat @75% 1RM Front Squat

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat @78% 1RM Front Squat

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat @80+% 1 RM Front Squat

-rest 2-3 minutes between sets-

*Pause for 3 seconds in the bottom of the squat.

METCON:

AMRAP 20 Minutes

10 Push Press (115/75)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Target Reps: 400+ reps (13+ rounds)

Scaled:

AMRAP 20 Minutes

10 Push Press (95/65)

10 Kettlebell Swings (44/26)

10 Box Jumps (20/14)