220105 Wednesday
- Osama Kamaluddin
- Jan 5, 2022
- 1 min read

Weightlifting Strength
Klokov snatch
find your heavy single for the day
Emom 6 mins 1 snatch at 70-80%
Metcon
8 min AMRAP
10 Hang snatches
10 Burpees over the bar
50 Double unders
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)

Aerobic Capacity
For time
500m row
25 Situps
400m row
20 Situps
300m row
15 Situps
200m row
10 Situps
100m row
5 situps
Metcon
12 min AMRAP
16 Single arm DB Hang snatches
10 Burpees over the bar
50 Double unders
RX Age 17-44 (17.5/12.5KG)
RX Age 14-16 and 45-60 (15/10KG)
RX Age 8-13 (10/5KG)
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