Kamp Lokal Sep 19, 2025
- Mark Go
- Sep 18, 2025
- 2 min read
Pause Snatch Balance
7 Minute EMOM
1 Pause Snatch Balance @65% 1RM Snatch Balance
1 Pause Snatch Balance @70% 1RM Snatch Balance
1 Pause Snatch Balance @65% 1RM Snatch Balance
1 Pause Snatch Balance @70% 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 receive.
**Rest as needed between sets.
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.
Clean & Jerk
2 Clean and Jerk @60% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
1 Clean and Jerk @70% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @70% 1RM Clean and Jerk
*Rest as needed between sets.
Back Squat
5 Minute EMOM
2 Back Squat @ 75-80% 1RM Back Squat
Accessory Work
3 Sets
10 Back Extension w/:30 hold on the last rep (add a barbell if these are too easy)
:45-:60 Weighted Forearm Plank
*Rest as needed between sets.
METCON A:
10 Minute AMRAP
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar
Target Reps: 180+ (6+ rounds)
METCON B:
Immediately following METCON (A)
5 minutes to establish:
1RM Clean
*For today's training, either do the Clean and Jerk strength piece above, or METCON (B) here. DON'T do both.
SCALED METCON (A):
10 Minute AMRAP
5 Hang Clean and Jerk (95/65)
10 Back Squat (95/65)
10 Toes to Bar



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