Kamp Lokal Sep 18, 2026

Pause Snatch Balance

7 Minute EMOM

1 Pause Snatch Balance @63% 1RM

Snatch Balance

1 Pause Snatch Balance @68% 1RM

Snatch Balance

1 Pause Snatch Balance @63% 1RM

Snatch Balance

1 Pause Snatch Balance @68% 1RM

Snatch Balance

1 Pause Snatch Balance @ 73% 1RM

Snatch Balance

1 Pause Snatch Balance @75% 1RM

Snatch Balance

1 Pause Snatch Balance @ 75+% 1RM

Snatch Balance

*Pause for 2 seconds in the receiving position

Snatch

3 Snatch @60% 1RM Snatch

2 Snatch @65% 1RM Snatch

1 Snatch @70% 1RM Snatch

3 Snatch @65% 1RM Snatch

2 Snatch @70% 1RM Snatch

1 Snatch @75% 1RM Snatch

1 Snatch @75% 1RM Snatch

1 Snatch @75% 1RM Snatch

1 Snatch @70% 1RM Snatch

-rest as needed between sets-

Back Squat

5 Sets

5 Back Squat @75-80% 1RM Back Squat

*Rest 2 minutes between sets.

METCON:

For Time: (Team of 2)

120-80-40-80-120 (Womens Cals: 96-64-32-64-96)

Calorie Echo Bike*

*Complete 20 Synchro GHD Sit Up after every set.

Individual Version

For Time:

60-40-20-40-60 (Womens Cals: 48-32-16-32-48)

Calorie Echo Bike*

*Complete 20 GHD Sit Ups after every set.

Time Cap: 35 minutes

Scaled:

For Time: (Team of 2)

100-60-20-60-100 (Womens Cals: 80-48-16-48-80)

Calorie Echo Bike*

*Complete 20 Synchro GHD Sit Up after every set.

Individual Version

For Time:

50-30-10-30-50 (Womens Cals: 40-24-8-24-40)

Calorie Echo Bike*

*Complete 20 GHD Sit Ups after every set.