251221 SundayOsama KamaluddinDec 20, 20251 min readStrengthBack squats4 sets 2 reps at 80% of maxMetconFor timeIn teams of two40-30-20DB front squats 22.5/15DB STOHbox jump overs 24/20start each round with 200m Synchro run
260119 MondayStrength Strict press 5 sets 3 reps heavy Metcon Every 5 mins for 5 rounds 200m run 30 Russian swings 20 goblet squats 10 burpees over kb
260118 SundayWeightlifting Power snatch Build to 2 rep heavy 5 min emom 1 power snatch at 90-100% 3 sec pause in the receiving position Metcon 4 rounds for time 30m walking lunges 1 DB 22.5/15 15 single arm devil
260117 SaturdayStrength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap
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