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Kamp Lokal Sep 7, 2026

  • Writer: Mark Go
    Mark Go
  • 13 minutes ago
  • 1 min read

Power Snatch + Hang Power Snatch + Snatch


1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-65% 1RM Snatch

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-65% 1RM Snatch

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @68-70% 1 RM Snatch

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @68-70% 1 RM Snatch

*Rest 2 minutes between sets.

**All sets are touch and go.



Snatch


5 Minute EMOM

2 Snatch @73-75% 1RM Snatch



3 Position Back Squat


1x 3 Position Back Squat @60-65% 1 RM Back Squat

1x 3 Position Back Squat @60-65% 1 RM Back Squat

1x 3 Position Back Squat @70-73% 1RM Back Squat

1x 3 Position Back Squat @70-73% 1RM Back Squat

-rest 2 min between sets-


*3 positions are Just Above Parallel, Parallel, In The Hole.



Back Squat


5 Minute EMOM

2 Back Squat @78-80% 1RM Back Squat



METCON:


5 Sets

400m Run

16 Thruster (85/60)

8 Bar Muscle Ups

*Rest 2 minutes between sets.



Time Cap each set: 5 minutes



Scaled:


5 Sets

400m Run

16 Thruster (75/55)

5 Bar Muscle Ups

*Rest 2 minutes between sets.

 
 
 

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