260427 Monday

Osama Kamaluddin
Apr 27
1 min read

Strength

Back Squats

build to 3RM

3 sets 3 reps at 90% (2 min rest between sets)

Metcon

For time:

21 pullups

42 DUs

21 thrusters 40/30

18 C2B pullups

36 DUs

18 thrusters 50/35

15 BMU

30 DUs

15 thrusters 60/40

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260509 Saturday

Weightlifting Squat snatch 3 sets 3 reps at 65-70% 3 sets 2 reps at 75-80% 5 sets 1 rep at 85-88% Metcon 4 rounds for time 20 pushups 15 2DB cleans 22.5/15 5 bar muscle ups

260507 Thursday

In teams of two for time 27-21-15 DB burpees Situps 1 min rest 21-15-9 DB power cleans C2B pullups 1 min rest 15-9-3 DB thrusters RMU 2 DBS 22.5/15 KG 1 min rest 27-21-15 burpees over the bar OH squat