Kamp Lokal Sep 15, 2025

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