Kamp Lokal Oct 24, 2025

Snatch Push Jerk + Overhead Squat + Snatch Balance

1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @70-75% 1RM Snatch Balance

1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @75-78% 1RM Snatch Balance

1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @78-80% 1RM Snatch Balance

1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @80-83% 1RM Snatch Balance

1 Snatch Push Jerk + 1 Overhead Squat + 1 Snatch Balance @83-85% 1RM Snatch Balance

*Rest as needed between sets.

Snatch Pull + Snatch

100m Run + 1 Snatch Pull + Snatch @70% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @73% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @75% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @78% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @80% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @83% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @85% 1RM Snatch

100m Run + 1 Snatch Pull + Snatch @85+% 1RM Snatch

*All touch and go.

**Rest as needed between sets.

Power Clean + Clean

1 Power Clean + 1 Clean @70% 1RM Power Clean

1 Power Clean + 1 Clean @75% 1RM Power Clean

1 Power Clean + 1 Clean @78% 1RM Power Clean

1 Power Clean + 1 Clean @80% 1RM Power Clean

1 Power Clean + 1 Clean @83% 1RM Power Clean

1 Power Clean + 1 Clean @85% 1RM Power Clean

1 Power Clean + 1 Clean @88% 1RM Power Clean

1 Power Clean + 1 Clean @90% 1RM Power Clean

*Rest as needed sets.

Pause Front Squat + 1-¼ Front Squat + Front Squat

1 Pause Front Squat + 1-¼ Front Squat + 1 Front Squat @70% 1RM Front Squat

1 Pause Front Squat + 1-¼ Front Squat + 1 Front Squat @75% 1RM Front Squat

1 Pause Front Squat + 1-¼ Front Squat + 1 Front Squat @75% 1RM Front Squat

1 Pause Front Squat + 1-¼ Front Squat + 1 Front Squat @80% 1RM Front Squat

1 Pause Front Squat + 1-¼ Front Squat + 1 Front Squat @80+% 1RM Front Squat

*Rest as needed between sets.

**Pause for 3 seconds at the bottom of the first squat.

METCON:

Partner Workout

1-2-3-4-5-6-7-8-9-10

Devils Press (2x50/35)

*12/10 Calorie Assault Bike after each set (OR 10/8 Calorie Echo Bike)

1 partner starts on Devils Press and 1 on Bike. Partners switch when both stations are completed.

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Individual Version:

1-2-3-4-5-6-7-8-9-10

Devils Press (2x50/35)

*12/10 Calorie Assault Bike after each set (OR 10/8 Calorie Echo Bike)

*REPEAT from Wednesday October 2, 2024.

Time Cap: 20 minutes

SCALED:

Partner workout1-2-3-4-5-6-7-8-9-10

Devils Press (2x40/25)

*10/8 Calorie Assault Bike after each set (OR 8/6 Calorie Echo Bike)

1 partner starts on Devils Press and 1 on Bike. Partners switch when both stations are completed.

Individual Version:

1-2-3-4-5-6-7-8-9-10Devils Press (2x40/25)

*10/8 Calorie Assault Bike after each set (OR 8/6 Calorie Echo Bike)