Kamp Lokal Sep 29, 2025
- Mark Go
- Sep 28, 2025
- 2 min read
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!



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