Kamp Lokal Oct 26, 2026

Snatch Pull + Power Snatch

Snatch Pull + Power Snatch for load:

#1: 2 reps

#2:2 reps

#3: 2 reps

#4:2 reps

#5: 2 reps

1 Snatch Pull + 1 Power Snatch to Parallel Catch @68% 1RM Power Snatch

1 Snatch Pull + 1 Power Snatch to Parallel Catch @73% 1RM Power Snatch

1 Snatch Pull + 1 Power Snatch to Parallel Catch @75% 1 RM Power Snatch

1 Snatch Pull + 1 Power Snatch to Parallel Catch @78% 1RM Power Snatch

1 Snatch Pull + 1 Power Snatch to Parallel Catch @80% 1 RM Power Snatch

-rest 90-120 seconds between sets-

Power Snatch

Power Snatch for load:

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

5 Minute EMOM

1 Power Snatch

*Move up in weight each set and work to a heavy single!

Front Squat

Front Squat 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

#9:1 rep

#10: 1 rep

10 Minute EMOM

1 Front Squat

*Start around 70% and build to a heavy single for the day. If you don't feel good, stay around the 70-85% range.

METCON:

At 0:00

10 minute EMOM

10/8 calorie Echo Bike

*Goal: Sub 30 seconds

At 15:00

15 Minute EMOM

3 Power Clean (165/110)

3 Front Squat (165/110)

3 Jerk (165/110)

*Score fastest and slowest set from each part.

Time Cap Part 1: 45 seconds

Time Cap Part 2: 30 seconds

Scaled:

At 0:00

10 Minute EMOM

8/6 Calorie Echo Bike

*Goal: Sub 30 seconds

At 15:00

15 Minute EMOM

3 Power Clean (135/95)

3 Front Squat (135/95)

3 Jerk (135/95)