Kamp Lokal Sep 28, 2026

Mark Go

1 day ago

1 min read

Pause Snatch Pull + Floating Power Snatch +

Hang Pause Power Snatch

1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-63%

1RM Power Snatch

1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-63%

1RM Power Snatch

1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @65-68%

1RM Power Snatch

1 Pause at the Top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @68-70%

1RM Power Snatch

*Rest 90 seconds between sets.

*Focus is on technique. Hit your positions well.

Snatch

5 Minute EMOM

1 Power Snatch @75-78% 1 RM Power Snatch

Tempo Front Squat + Front Squat

2 Tempo Front Squat + 2 Front Squat @60-63% 1RM Front Squat

2 Tempo Front Squat + 2 Front Squat @65-68% 1RM Front Squat

2 Tempo Front Squat + 2 Front Squat @68-70% 1RM Front Squat

*Rest as needed between sets.

**Tempo is 32X1 (3 seconds down, 2 second pause, explode up, 1 second pause)

Front Squat

5 Minute EMOM

1 Front Squat @73% 1RM Front Squat

1 Front Squat @78% 1RM Front Squat

1 Front Squat @80% 1 RM Front Squat

1 Front Squat @83% 1RM Front Squat

METCON:

For Time:

500/450m Ski

21 Power Snatch (95/65)

500/450m Ski

15 Power Snatch (95/65)

500/450m Ski

9 Power Snatch (95/65)

500/450m Ski

Time Cap: 15 minutes

Scaled:

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