Kamp Lokal Sep 12, 2025

Snatch Balance

2 Snatch Balance @55-60% 1RM Snatch

2 Snatch Balance @62-65% 1RM Snatch

2 Snatch Balance @68-70% 1RM Snatch

1 Snatch Balance @72-75% 1RM Snatch

1 Snatch Balance @75-75+% 1RM Snatch

1 Snatch Balance @75-75+% 1RM Snatch

*Rest as needed between sets.

Snatch

2 Snatch @60% 1RM Snatch

2 Snatch @65% 1RM Snatch

2 Snatch @70% 1RM Snatch

1 Snatch @73% 1RM Snatch

1 Snatch @75% 1RM Snatch

1 Snatch @78% 1RM Snatch

1 Snatch @80% 1RM Snatch

1 Snatch @80% 1RM Snatch

*Rest as needed between sets.

Clean

2 Clean @60% 1RM Clean

2 Clean @65% 1RM Clean

2 Clean @70% 1RM Clean

1 Clean @73% 1RM Clean

1 Clean @75% 1RM Clean

1 Clean @78% 1RM Clean

1 Clean @80% 1RM Clean

1 Clean @80% 1RM Clean

*Rest as needed between sets.

Front Squat

5 Sets

5 Front Squat @63-68% 1RM Front Squat

*Rest as needed between sets.

Core Work

3 Sets

20 GHD Sit Up

1:00 Forearm Plank (add weight if you want more of a challenge)

20 Russian Twist (as heavy as possible)

*Rest as needed between sets.

METCON:

For time:

20/16 Calorie Row

40 Double Under

Wall Walk

*Start @ 1 and add 1 Wall Walk every round up to 8 (1-2-3-4-5-6-7-8)

Time Cap: 24 minutes

SCALED:

For time:

15/12 Calorie Row

30 Double Under

Wall Walk

*Start @ 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)