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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260610 Wednesday

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260609 Tuesday

Strength Back squats build to 2RM Metcon in teams of two 16 Min AMRAP 2-4-6-8-10-12 etc back squats at 80% of today squat snatch at 80% of 2RM

260608 Monday

Monday Strength Deadlift Build to 5RM 3 sets 3 reps at 90-100% Metcon 15 min AMRAP 10 wallballs 10 toes to bar 10 box jumps

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