251109 Sunday

Osama Kamaluddin
Nov 8
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)

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