Kamp Lokal Oct 5, 2026

Snatch Deadlift + Floating Snatch Pull + Floating Power Snatch + Floating Snatch

4 Sets

1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch

Pull + 1 Floating Power Snatch to Parallel + 1

Floating Snatch

-rest 90 seconds between sets-

*Note: Start at 60-63% of 1 RM Power Snatch and build in weight each set. Keep it light enough to where it feels snappy every set!

Snatch

6 Minute EMOM

1 Snatch @75-80% 1RM Snatch

1 Snatch @75-80% 1RM Snatch

1 Snatch @75-80% 1 RM Snatch

1 Snatch @80-83% 1RM Snatch

1 Snatch @80-83% 1RM Snatch

1 Snatch @80-83% 1 RM Snatch

2 Position Back Squat

1x 2 Position Back Squat @65-70% 1 RM Back Squat

1x 2 Position Back Squat @73-78% 1 RM Back Squat

1x 2 Position Back Squat @78-80% 1RM Back Squat

-rest 2 minutes between sets-

*Positions are just below parallel and in the hole.

Back Squat

5 Minute EMOM

2 Back Squat @83-85% 1RM Back Squat

METCON:

12 Sets

8 Alternating Hang Dumbbell Snatch (70/50)

50ft Single Dumbbell Front Rack Walking Lunge (70/50)

-rest 30 seconds after each set-

-rest 2 minutes after set 6-

Time Cap each set: 1 minute 45 seconds

Scaled:

12 Sets

8 Alternating Hang Dumbbell Snatch (50/35)

50ft Single Dumbbell Front Rack Walking Lunge (50/35)

-rest 30 seconds after each set-

-rest 2 minutes after set 6-