260617 Wednesday

Osama Kamaluddin
Jun 16
1 min read

Weightlifting

1 hang power clean + 1 front squat

Build to max

3 sets at 80-90%

Metcon

3 rounds (15 min)

30 sec work 30 sec rest

1- Hang power clean 40/30

2- burpees

3- toes to bar

4- wallballs

5- DUs

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260722 Wednesday

Metcon Every 5 mins for 6 rounds 200m run 20 situps 10 Alt DB snatch 22.5/15 20/15 cal row or 300m run Target sub 4 mins on each round

260721 Tuesday

In teams of two For time 100 DUs /150 SUs 1-2-3-4-5 RMU/BMU Squat snatch 60/40 1 min rest 10 rounds 100m synchro run 5 burpee box jump overs 2 rope climbs 1 min rest 5-4-3-2-1 BMU Clean and jerk 60/40

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