Kamp Lokal Sep 22, 2025

Snatch Deadlift to Power Position + Power Snatch from that power position + Floating Power Snatch to parallel + Floating Pause Snatch

5 Sets

1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch

*Rest as needed between sets.

**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1RM Power Snatch

***Floating Pause Snatch: pause in receive for 3 seconds.

****All touch and go.

Snatch

5 Minute EMOM

1 Snatch @75-75+% 1RM Snatch

3 Position Back Squat

1x 3 Position Back Squat @65-70% 1RM Back Squat

1x 3 Position Back Squat @70-75% 1RM Back Squat

1x 3 Position Back Squat @75-80% 1RM Back Squat

1x 3 Position Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets.

**3 Positions: parallel, just below parallel, and in the hole

Back Squat

5 Minute EMOM

2 Back Squat @80-85% 1RM Back Squat

Superset

3 Sets

5 High Hang Snatch Shrugs (USE STRAPS) @105-105+% 1RM Snatch

5 Tall Box Jump

*Rest as needed between sets.

METCON:

3 Sets (1 set every 7 minutes)

9-6-3

Overhead Squats (135/95)

Bar Muscle Ups

Time Cap each set: 5 minutes

SCALED:

3 sets (1 set every 7 minutes)

9-6-3

Overhead Squats (115/80)

6-4-2

Bar Muscle Ups