Kamp Lokal Sep 1, 2026

Mark Go
1 day ago
1 min read

Superset 1

3 Sets

10 Alternating Top Down Dumbbell Bench Press (total) @6-7/10 RPE

-rest 1 minute-

10 Supinated Grip Double Dumbbell Row @6-7/10 RPE

-rest 2 minutes between sets-

Superset 2

3 Sets

30 sec Sandbag Bear Hug Carry

-rest 30 seconds-

3 Rope Climbs

-rest 2 minutes between sets-

Core Work (OPTIONAL)

3 Sets (not for time)

30 Sec Side Forearm Plank (each side)

20 Russian Twist (L+R=1)

METCON:

3 Rounds

21 Toes to Bar

7 Unbroken Power Snatch (95/65)

7 Unbroken Hang Power Snatch (95/65)

7 Unbroken Squat Snatch (95/65)

Time Cap: 15 minutes

Scaled:

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