251224 Wednesday

Osama Kamaluddin
Dec 23, 2025
1 min read

Strength

Push press

Build to 3RM

3 sets 3 reps at 80%

Metcon

4 rounds of

200m run

4 devil presses

8 pullups

12 wallballs

1 min rest

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Strength 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 Sunday

Weightlifting 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 Saturday

Strength 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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