Kamp Lokal Sep 15, 2025
- Mark Go
- Sep 14
- 2 min read
Pause Snatch Pull + Floating Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @60% 1 RM Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @60% 1 RM Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @65% 1 RM Power Snatch
1 Pause Snatch Pull + 2 Floating Power Snatch @65% 1 RM Power Snatch
*All touch and go.
**Pause for 1-2 seconds at the top of the Snatch Pull. When you pause at the top of a snatch pull, really push through the legs as hard as you can!
***Rest as needed between sets.
Pause Power Snatch
5-6 Minute EMOM
1 Pause Power Snatch @70-75% 1 RM Power Snatch
*Pause in the receiving position for 2 seconds.
Tempo Front Squat + Front Squat
1 Tempo Front Squat + 2 Front Squat @60% 1RM Front Squat
1 Tempo Front Squat + 2 Front Squat @63% 1RM Front Squat
1 Tempo Front Squat + 2 Front Squat @65% 1RM Front Squat
1 Tempo Front Squat + 2 Front Squat @65+% 1RM Front Squat
*Rest as needed between sets.
**Tempo is 53X0: 5 seconds down, 3 seconds in the bottom, explode up, no pause at the top.
Front Squat
5 Minute EMOM
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @78% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80-80+% 1RM Front Squat
METCON:
6 Rounds
8 Weighted Box Step Over (2x50/35) (20")
12 Alternating Dumbbell Snatch (50/35)
48 Double Under
Time Cap: 24 minutes
SCALED:
6 Rounds
8 Dumbbell Box Step Overs (2x40/25) (20")
12 Dumbbell Snatches (40/25)
36 Double Unders



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