251004 Saturday

Osama Kamaluddin
Oct 3, 2025
1 min read

Weightlifting

Hang squat cleans

Build to 3RM

5 sets 1 hang squat clean + 1 front squats at 80-90%

Metcon

12 min amrap

18/14 cal row or 300m run

12 wallballs

6 toes to bar

3 burpee box jump overs

Accessories

3 rounds

3-6 strict pullups

6+6 db bent over rows

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260510 Sunday

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260509 Saturday

Weightlifting Squat snatch 3 sets 3 reps at 65-70% 3 sets 2 reps at 75-80% 5 sets 1 rep at 85-88% Metcon 4 rounds for time 20 pushups 15 2DB cleans 22.5/15 5 bar muscle ups

260507 Thursday

In teams of two for time 27-21-15 DB burpees Situps 1 min rest 21-15-9 DB power cleans C2B pullups 1 min rest 15-9-3 DB thrusters RMU 2 DBS 22.5/15 KG 1 min rest 27-21-15 burpees over the bar OH squat

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