Kamp Lokal September 16, 2024

(NEW CYCLE WK 3 DAY 1)

Wave 1

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch

*Rest as needed between sets.

Wave 2

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

1 Power Snatch @75-85% 1RM Power Snatch

*Rest as needed between sets.

Wave 3

3 Power Clean @80% 1RM Power Clean

2 Power Clean @83-85% 1RM Power Clean

1 Power Clean @88-90% 1RM Power Clean

*Rest as needed between waves.

Pause Front Squat + Front Squat

1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat

1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat

1 Pause Front Squat + Front Squat @75% 1RM Front Squat

1 Pause Front Squat + Front Squat @75% 1RM Front Squat

1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat

1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat

Clean Pull

5 Clean Pulls from Above the Knee @90-95% 1RM Clean

5 Clean Pulls from Above the Knee @90-95% 1RM Clean

5 Clean Pulls from Above the Knee @90-95% 1RM Clean

5 Clean Pulls from Above the Knee @90-95% 1RM Clean

5 Clean Pulls from Above the Knee @90-95% 1RM Clean

*Rest as needed between sets.

**Deadlift the bar up and then go down to the hang above the knee.

***Use straps if needed.

Metcon:

7 Sets

400m Run with Decreasing Rest

After set 1 = 3:00 rest

After set 2 = 2:30 rest

After set 3 = 2:00 rest

After set 4 = 1:30 rest

After set 5 = 1:00 rest

After set 6 = :30 rest

Machine Options:

Row - 500m

Bike Erg - 1000m

Air Bike - 30 Calories