260401 Wednesday
- Osama Kamaluddin
- Mar 31
- 1 min read
Strength
Strict press
Build to 5RM
Push press
Build to 3RM
Push jerk
Build to 1RM
Metcon
9 min amrap
5 deadlifts
3 power cleans
1 cluster
60/40
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See AllWeightlifting Squat snatch Build to 2RM DnG 5 min emom 1 squat snatch with 3 sec pause at the bottom and at the top At 70-80% Metcon 9 min amrap 3-6-9-12-15-18-etc Burpee box jump over SDHP 50/35 C2B
in teams of two 10-8-6-4-2 Back squats at 1.5x bodyweight RMU/BMU 2 mins rest 10–8-6-4-2 front squats at 1x body weight burpee pullups 2 mins rest 10-8-6-4-2 Overhead squats at 0.75x bodyweight burpee
Weightlifting 1 power clean + 1 squat clean 5 sets 1+2 at 70-80% Metcon 3 rounds 3 min AMRAP - 90 sec rest 12 toes to bar 9 burpees over the bar 6 front squats 3 STOH 60/40
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Strict Prss // 15 kg
Push press // 15 kg
Push jerk // 15 kg
Rx - 5 rounds
Strict Prss // 45 kg
Push press // 55 kg
Push jerk // 62.5
Rx - 9 rounds
Strict press 70KG
Push press 90KG
Push jerk 117.5KG
RX 9 rounds
Strict Press 60
Push Press 80
Push Jerk 105
9 rounds RX
Strict Press | 60 kg
Push press | 80 kg
Push jerk | 90 kg
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Metcon
9 Rounds