250621 Saturday

Osama Kamaluddin
Jun 20, 2025
1 min read

Weightlifting

Snatch

Build to 1 RM technical heavy

Metcon

Every 4 mins, for 4 rounds

20/15 cals or 200m sprint

3 squat snatches at 75% of todays max

Accessories

Snatch deadlifts

5 sets 3 reps at 110% of todays max (you can do this right after the weightlifting if you finished early.).

3 rounds for quality

2 turkish getups

30 banded face pulls

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260723 Thursday

In teams of two 3 rounds 7 BMUs 7 burpees over the bar 7 deadlifts 125/85 2 min rest 1k synchro run 30 toes to bar 50 alt DB hang cleans 30 toes to bar 20 burpee box get over 48/40” 2 mins rest 3 roun

260722 Wednesday

Metcon Every 5 mins for 6 rounds 200m run 20 situps 10 Alt DB snatch 22.5/15 20/15 cal row or 300m run Target sub 4 mins on each round

260721 Tuesday

In teams of two For time 100 DUs /150 SUs 1-2-3-4-5 RMU/BMU Squat snatch 60/40 1 min rest 10 rounds 100m synchro run 5 burpee box jump overs 2 rope climbs 1 min rest 5-4-3-2-1 BMU Clean and jerk 60/40

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