260513 Wednesday

Osama Kamaluddin
May 12
1 min read

Weightlifting

1 squat clean + 1 front squat + 1 split jerk

build to max

Metcon

7 min AMRAP

3-6-9-12-etc

Devil press 2DBs

10 box jump overs after each set

3 mins rest

7 min AMRAP

3-6-9-12-etc

burpee box jumps

10 DB snatches after each set 22.5/15

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260624 Wednesday

Weightlifting 1 squat clean + 1 front squat + 1 split jerk Build to max 5 min emom 1 squat clean + 1 split jerk at 90% Metcon For time 21-18-15-12-9 KB swings 24/16 Box jumps Toes to bar

260623 Tuesday

In teams two 15-14-13-12-11 Pistols (SC goblet squats) 200m run/row after each set 10-9-8-7-6 BMU 300m run/row after each set 5-4-3-2-1 Squat clean & jerk 100/70 400m run/rpw after each set

260622 Monday

Strength 5 rounds for quality as heavy as form allows 8 deadlifts at 50-60% 12 KB/DB alt strict press (6 each arm) 8+8 split squats Metcon 21-15-9 Burpee box jump overs 3-2-1 Rope climbs 3 min rest 21

1 Comment

Tiger

May 13

Complex - 60kgs

Metcon - 15 kgs

1)- 4 rounds

2)- 4 rounds+15 burpee box jumps

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