Kamp Lokal September 25, 2024

(NEW CYCLE WK 4 DAY 3)

Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch

Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch

Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch

Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch

*Rest as needed between sets

**Pause in receive for 3 seconds

https://youtu.be/BtFXaHA6p4s

7 Sets (1 set every 1:30)

1 Power Snatch @83-85% 1RM Power Snatch

*Go for perfect reps.

Back rack step ups:

20 Barbell Back Rack Step Ups (10 each side) @7.5/10 RPE

16 Barbell Back Rack Step Ups (8 each side) @8/10 RPE

12 Barbell Back Rack Step Ups (6 each side) @8-8.5/10 RPE

10 Barbell Back Rack Step Ups (5 each side) @8.5-9/10 RPE

6 Barbell Back Rack Step Ups (3 each side) @9-9.5/10 RPE

*Rest as needed between sets.

3-4 Sets

10 Toe Elevated RDL @7-8.5/10 RPE

:20-:25 per side Weighted Side Forearm Plank

*Rest as needed between sets.

**Weighted Side Forearm Plank - place plate on top leg then lift the leg.

Metcon: 16 min cap each set

2 sets:

3 Rounds

7 Sandbag Cleans (100/70)

7 Sandbag Squats (100/70)

-straight into-

3 Rounds

15 GHD Sit Ups

45ft Handstand Walk

-straight into-

3 Rounds

7 Bar Muscle Ups

50ft Sandbag Carry (100/70)

-rest 5 minutes b/t sets-

Scaled:

2 sets:

3 Rounds

5 Sandbag Cleans (100/70)

5 Sandbag Squats (100/70)

-straight into-

3 Rounds

15 GHD Sit Ups

20ft Handstand Walk

-straight into-

3 Rounds

5 Bar Muscle Ups

25ft Sandbag Carry (100/70)

-rest 5 minutes b/t sets-