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Monday

Fitness
Teams of 2
20:00 amrap
20 weighted chin ups 10/5kg
20 hang power clean 80/55
400m run

Performance
Teams of 2
20:00 amrap
20 bar muscle ups
20 power snatches 60/40
400m run

Tuesday

Fitness
4 rounds for time
500m row
50 dumbbell box step ups 15/10kg 24/20 inch
cap = 30

Wednesday "Skill day"

Fitness
Part A:
1 set of max push ups
Rest 1:00
3 sets on 80% of max set
Rest 1:00 in between sets

Teams of 2
4 rounds
40 deficit push ups
40 toes to bar
80 double unders (each)

Thursday "Heavy day"

Fitness
Hang power clean
1-2-3 1-2-3 1-2-3

Friday

The open 19.5
For time
33-27-21-15-9
Thrusters
Chest to bar pull up

Saturday

THROWDOWN 2024!

Sunday

*FOCUS
4 rounds of the following
10 back squats
10 dumbbell bench press
10 strict pull ups
20 russian KBS
Keep 2 to 3 reps in reverse

ENDURANCE
5x1000m ski or row
Rest 2:00

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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