Kamp Lokal Sep 19, 2025

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