250906 Saturday

Osama Kamaluddin
Sep 5, 2025
1 min read

Weightlifting

Power clean

Build to 2RM TNG

5 sets 3 reps at 70-80% (every 90 sec)

Metcon

9 min amrap

40 double unders

4 cleans at 50/35 kg

1 burpee pull up (rx+ burpee muscle up

Add 2 cleans and 2 burpee pullups each round

Accessories

3 rounds

30 sec hollow hold

25 back extensions

30 sec arch hold

20+20 side bends

Recent Posts

See All

260526 Tuesday

In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB be

260525 Monday

Strength 15 min EMOM Min 1: 5 strict press at 50-60% at recent 1RM Min 2: 3 deadlift at 75-85% at recent 1RM Min 3: Rest Metcon For Time (12 min Cap) 50-40-30-20-10 DUs Wallballs

260524 Sunday

Strength Overhead Squats build to 3RM Metcon 16 Min AMRAP 10/8 Cal bike or row or 200M run 5+5 KB snatch 10 KB goblet squats 24/16 1 min rest after each round

Comments