Kamp Lokal Sep 26, 2025
- Mark Go
- Sep 25, 2025
- 1 min read
Pause Snatch Balance
3 Pause Snatch Balance @62-65% 1RM Snatch Balance
3 Pause Snatch Balance @62-65% 1RM Snatch Balance
2 Pause Snatch Balance @68-70% 1RM Snatch Balance
2 Pause Snatch Balance @68-70% 1RM Snatch Balance
1 Pause Snatch Balance @73-75% 1RM Snatch Balance
1 Pause Snatch Balance @73-75% 1RM Snatch Balance
1 Pause Snatch Balance @78-80% 1RM Snatch Balance
*Rest as needed between sets.
**Pause for 2 seconds in the bottom.
Snatch
2 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
2 Snatch @73% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @78% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @80+% 1RM Snatch
1 Snatch @80+% 1RM Snatch
*Rest as needed between sets.
Clean
2 Clean @65% 1RM Clean
2 Clean @70% 1RM Clean
2 Clean @73% 1RM Clean
1 Clean @75% 1RM Clean
1 Clean @78% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @80+% 1RM Clean
1 Clean @80+% 1RM Clean
*Rest as needed between sets.
Front Squat
4 Front Squat @70% 1RM Front Squat
4 Front Squat @70% 1RM Front Squat
4 Front Squat @70-70+% 1RM Front Squat
4 Front Squat @70-70+% 1RM Front Squat
4 Front Squat @70-70+% 1RM Front Squat
*Rest as needed between sets.
METCON:
AMRAP 20 MInutes
1000m Bike Erg
21 Box Jump Overs (24/20)
12 Deadlifts (225/155)
• SCORE - Every 10m of Bike Erg = 1 rep
• One full round = 133 reps
Target Reps:
Male: 499+ reps (3+ rounds + bike)
Female: 449 reps (3 rounds +500m bike)
SCALED:
AMRAP 20 MInutes
800m Bike Erg
15 Box Jump Overs (24/20)
12 Deadlifts (185/125)
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