251115 Saturday

Osama Kamaluddin
Nov 15
1 min read

Weightlifting

Power Snatch

Build to 2RM DnG

10 sets every 30 sec

1 power snatch at 80%

Metcon

10 rounds every 90 sec

3 power snatches 60/40kg

6 overhead squats

9 box jump overs

Pick a weight that will allow you to maintain form and go unbroken

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251207 Sunday

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251206 Saturday

Strength 4 rounds for quality 8-10 barbell good mornings 8-10 DB staggered deadlifts each leg Metcon 4 rounds (18mins total) In a 3 min window 20/15 cal 10 hang clusters 40/30 Max burpees 2 mins rest

251204 Thursday

For time In teams of 2 800m synchro run 20 power snatch 50/35 40 toes to bar 60 wallballs 40 toes to bar 20 power snatch 800m synchro run 8m HSW 8 HSPUs 4m HSW + 1 pirouette each partner 16 BMUs 4m HS

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