Kamp Lokal Sep 8, 2025

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% 1RM Snatch

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

*All touch and go.

**Rest as needed between sets.

Snatch

5 Minute EMOM

2 Snatch @73-75% 1RM Snatch

3 Position Back Squat

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

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

1x 3 Position Back Squat @70-75% 1RM Back Squat

1x 3 Position Back Squat @70-75% 1RM Back Squat

*Positions: Just Above Parallel, Parallel, In the Hole

**Rest as needed between sets.

Back Squat

5 Minute EMOM

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

Superset

3 Sets

5 High Hang Snatch Shrugs (USE STRAPS) @100-105% 1RM Snatch

5 Tall Box Jump

*Rest as needed between sets.

METCON:

5 Sets

AMRAP 3 Minutes

10 Power Snatch (115/80)

25 Wall Ball (20/14) (10/9ft)

Max Rope Climbs

-rest 3 minutes b/t sets-

Target Reps each set: 39+ (4+ Rope Climbs)

SCALED:

5 Sets

AMRAP 3 Minutes

10 Power Snatch (95/65)

20 Wall Ball (20/14)

Max Rope Climbs

-rest 3 minutes b/t sets-