Kamp Lokal Oct 6, 2025

Snatch Deadlift to Mid Thigh + Floating Snatch Pull + Floating Power Snatch to Parallel + Floating Snatch

4 Sets

1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Snatch

*Start at 60-65% of 1RM Power Snatch and build in weight each set. Keep it light enough to where it feels snappy every set!

**All touch n go

Snatch

6 Minute EMOM

Min 1: 1 Snatch @75-80% 1RM Snatch

Min 2: 1 Snatch @75-80% 1RM Snatch

Min 3: 1 Snatch @75-80% 1RM Snatch

Min 4: 1 Snatch @80-80+% 1RM Snatch

Min 5: 1 Snatch @80-80+% 1RM Snatch

Min 6: 1 Snatch @80-80+% 1RM Snatch

2 Position Back Squat

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

2 Position Back Squat @75-80% 1 RM Back Squat

2 Position Back Squat @75-80% 1 RM Back Squat

2 Position Back Squat @80-85% 1 RM Back Squat

2 Position Back Squat @80-85% 1 RM Back Squat

*2 Positions are Just Below Parallel and In the Hole

Back Squat

5 Minute EMOM

Min 1: 2 Back Squat @80-85+% 1RM Back Squat

Min 2: 2 Back Squat @80-85+% 1RM Back Squat

Min 3: 2 Back Squat @80-85+% 1RM Back Squat

Min 4: 2 Back Squat @80-85+% 1RM Back Squat

Min 5: 2 Back Squat @80-85+% 1RM Back Squat

Accessory

5 Sets

5 High Hang Snatch Shrugs (use straps) @110%-110+% 1 RM Snatch

5 Seated Tall Box Jump

*Rest as needed between sets.

METCON:

@0:00

7 sets (1 set every 90 seconds)

5 Lateral Burpee over Bar

25ft Overhead Walking Lunge (95/65)

5 Lateral Burpee over Bar

@15:00

7 sets (1 set every 90 seconds)

5 Lateral Burpee over Bar

10 Power Snatches (95/65)

5 Lateral Burpee over Bar

Time Cap each set: 55 seconds

SCALED:

@0:00

7 sets (1 set every 90 seconds)

4 Lateral Burpee over Bar

25ft Overhead Walking Lunge (75/55)

4 Lateral Burpee over Bar

@15:00

7 sets (1 set every 90 seconds)

4 Lateral Burpee over Bar

10 Power Snatches (75/55)

4 Lateral Burpee over Bar