Kamp Lokal Sep 29, 2025

Pause at the top 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 @60-65% 1RM Power Snatch

1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @60-65% 1RM Power Snatch

1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Power Snatch @68-70% 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 as needed between sets.

**Hang Pause Power Snatch: pause in the receive for 3 seconds

Power Snatch

5 Minute EMOM

1 Power Snatch @78-80% 1RM 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 @70-70+% 1RM Front Squat

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

*Rest as needed between sets.

**Tempo is 32X0 (3 Seconds down, 2 seconds in the bottom, explode up, no pause before next rep).

Front Squat

5 Minute EMOM

Min 1: 1 Front Squat @75% 1RM Front Squat

Min 2: 1 Front Squat @78-82% 1RM Front Squat

Min 3: 1 Front Squat @78-82% 1RM Front Squat

Min 4: 1 Front Squat @85% 1RM Front Squat

Min 5: 1 Front Squat @85% 1RM Front Squat

METCON:

4 Sets:

500m Ski

-Rest 1 minute-

500m Row

-Rest 2 minutes-

1000m Bike Erg

-Rest 3 minutes b/t sets-

*If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice!

*Repeat from September 9, 2024 AND August 29, 2023.

Target Time each set: (Includes 3 minutes of rest between modalities, but NOT the 3 min rest after each full set)

Male: sub 8:30

Female: sub 9:00

SCALED:

4 Sets:

400m Ski

-Rest 1 minute-

400m Row

-Rest 2 minutes-

800m Bike Erg

-Rest 3 minutes b/t sets-

*If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice!