Kamp Lokal Oct 3, 2025
- Mark Go
- Oct 2, 2025
- 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)
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