251109 Sunday

Osama Kamaluddin
Nov 8, 2025
1 min read

Weightlifting

Power cleans

Every 90 sec 2 reps for 5 sets at 70-80%

Metcon

5 min amrap

12/8 cal row

8 burpees over the bar

6 hang power cleans 60/40

3 ring muscle ups or 3 strict pullups (6 ring rows)

2 min rest

5 min amrap

12 air squats

8 burpees over the bar

6 STOH

3 ring muscle ups or 3 strict pullups (6 ring rows)

Recent Posts

See All

260415 Wednesday

Weightlifting 1 power snatch + 1 hang squat snatch + 1 squat snatch Build to max Metcon 4 rounds (15 min cap) 400m run 20 air squats 15 pullups (RX+ C2B) 15 HSPUs (sc pushups)

260414 Tuesday

Strength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 20 DUs 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 10 alt

260413 Monday

Strength Back squats build to 3RM 6 sets 1 rep at 100% Metcon 15 min am rap 10m HSW or 3 wall walks 12 alt DB snatches 22.5/15 15 box jump overs

Comments