260712 Sunday

Osama Kamaluddin
Jul 11
1 min read

Gymnastics

3 rounds for quality

10m HSW

15 situps on medball

15 superman extensions

Metcon

20 min EMOM

Min 1: 6-12 pullups (2-6 RMU)

Min 2: 8-13 burpee box jump overs

Min 3: 14-20 alt DB snatch 22.5/15

Min 4: 10-20 cal bike or row

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260815 Saturday

Weightlifting 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

260813 Thursday

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

260812 Wednesday

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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