top of page
wix BG.png

Kamp Lokal Oct 3, 2025

  • Writer: Mark Go
    Mark Go
  • Oct 2
  • 2 min read

Snatch Balance


6 Minute EMOM

Min 1: 1 Snatch Balance @70% 1RM Snatch Balance

Min 2: 1 Snatch Balance @70% 1RM Snatch Balance

Min 3: 1 Snatch Balance @73% 1RM Snatch Balance

Min 4: 1 Snatch Balance @73% 1RM Snatch Balance

Min 5: 1 Snatch Balance @75% 1RM Snatch Balance

Min 6: 1 Snatch Balance @75% 1RM Snatch Balance



Snatch Pull + Snatch


1 Snatch Pull + Snatch @70% 1RM Snatch

1 Snatch Pull + Snatch @70% 1RM Snatch

1 Snatch Pull + Snatch @70% 1RM Snatch

1 Snatch Pull + Snatch @75% 1RM Snatch

1 Snatch Pull + Snatch @75% 1RM Snatch

1 Snatch Pull + Snatch @75% 1RM Snatch

1 Snatch Pull + Snatch @78% 1RM Snatch

1 Snatch Pull + Snatch @78% 1RM Snatch

*Rest as needed between sets.



Clean & Jerk


1 Clean and Jerk @70% 1RM Clean and Jerk

1 Clean and Jerk @70% 1RM Clean and Jerk

1 Clean and Jerk @70% 1RM Clean and Jerk

1 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @75% 1RM Clean and Jerk

1 Clean and Jerk @78% 1RM Clean and Jerk

1 Clean and Jerk @78% 1RM Clean and Jerk

*Rest as needed between sets.



Accessory


3 Sets

10 Weighted Back Extension w/:30 hold on the last rep (place a barbell on your back or hold a weight in front of your chest)

:45-:60 Weighted Forearm Plank

*Rest as needed between sets.



METCON:


For Time:

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 GHD Sit Ups

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 Burpee Pull Ups

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 GHD Sit Ups

10 Box Jump Overs (24/20)

10 Thrusters (95/65)


Time Cap: 12 minutes



SCALED:


5 Sets (1 set every 3 minutes)

15/12 Calorie Echo Bike

15 Deadlifts (185/125)

 
 
 

Recent Posts

See All
Kamp Lokal Nov 15, 2025

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except syn

 
 
 
Kamp Lokal Nov 14, 2025

Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 M

 
 
 
Hyrox Class Nov 14,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

 
 
 

Comments


bottom of page