250709 Wednesday

Osama Kamaluddin

Jul 8, 2025

1 min read

Weightlifting

Power snatch

Build to heavy 2 drop and go

4 sets 3 reps at 70-80%

Metcon

For time

50 alt DB snatches

50 burpees over the DB

Accessories

Turkish get up + windmill + OHS

Build to heavy 1+2+2

Drop one weight down and do 3 sets of 1+1+1

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260909 Wednesday

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260908 Tuesday

In teams of two 40/30 cals 20 deadlifts 120/85 15 RMUs 2 min rest 3 rounds 10 shuttle runs 20 synchro pullups 10 shuttle runs 20 synchro 1DB thrusters 2 min rest 3 rounds 20 box jump overs 20 synchro

260907 Monday

Strength back squats build to 2RM 1st rep with 2 sec pause in the bottom Metcon 6 min AMRAP 8 power snatches 40/30 4 toes to bar 2 min rest 6 min AMRAP 8 SDHP 40/30 4 HSPUs

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