260425 Saturday

Osama Kamaluddin

Apr 25

1 min read

Weightlifting

2 squat snatch + 1 snatch balance DNG

10 Min EMOM 1+1 at 90%

Metcon

2 Rounds (22 mins)

4 mins AMRAP

3-6-9-12- etc

HSPUs (sc pushups)

2DB box step overs 22.5/15

2 mins rest

4 min AMRAP

3-6-9-12- etc

Toes to bar

Thrusters 40/30

2 mins rest

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260923 Wednesday

Weightlifting 1 power clean + 2 front squats 10 sets every 30 sec 1+1 at 80-90% Metcon 2 rounds 4 min AMRAP 5+5 KB snatches 5+5 KB STOH 10 toes to bar 10 box jumps 2 min rest 4 min AMRAP 7.5m OH KB lu

260922 Tuesday

In teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box

260921 Monday

Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap

1 Comment

Osama Kamaluddin

Apr 25

70 KG

102 reps

Scaled to 10kg DB