251009 Thursday

Osama Kamaluddin
Oct 8, 2025
1 min read

Weightlifting

1 power snatch + 2 hang squat snatch

Build to max

Metcon

20 min amrap

In teams of two

40m sled pull 80/55

30 toes to bar

20 HSPUS

10 hang power snatches 60/40

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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

260523 Saturday

Weightlifting Hang Squat Snatch Build to 2RM (no dropping) 8 min EMOM 1 hang squat snatch at 80% of today Metcon 4 rounds 90 sec work 10 shuttle runs Max rope climbs in remaining time 1 min rest

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