Kamp Lokal Sep 21, 2026

Snatch Deadlift + Power Snatch + Floating Power Snatch + Floating Pause Snatch

5 Sets

1 Snatch Deadlift to Power Position + 1 Power Snatch from Power Position + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch

-rest as needed between sets-

*Pause for 2 seconds in the catch position on the Floating Pause Snatch.

*Start at 60-63% and build in weight each set. You'll probably end somewhere around 68-73% 1RM Power Snatch.

Snatch

5 Minute EMOM

1 Snatch @75-78% 1RM Snatch

Back Squat

5 Minute EMOM

2 Back Squat @80-83% 1RM Back Squat

METCON:

5 Sets

21/17 cal Row

15 Burpee Box Jump Overs (24/20)

9 Dumbbell Snatch (70/50)

-rest 1:1 between sets-

Time Cap each set: 3 minutes 30 seconds

Scaled:

5 Sets

18/14 cal Row

12 Burpee Box Jump Overs (24/20)

9 Dumbbell Snatch (50/35)

-rest 1:1 between sets-