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Monday

1e Kerstdag

Tuesday

2e Kerstdag

Wednesday

A:
Back squat
1RM

B:
For time
100 triple jumps

Thursday

A:
Weighted dip
1RM

B:
For time
21-15-9
Double dumbbell bench press 32.5's/ 22.5's
Matador dips
Double dumbbell strict press 17.5's/12.5's

Weightlifting Class

Find a heavy on the following complex
3 deadlifts
2 squat cleans
1 hang squat clean

Friday

A:
Hang power clean
1RM

or

Snatch
1RM

B:
10 minute AMRAP
1-2-3-4-5-...
Hang power clean or Hang squat snatch @80% of A
10 toes to bar or 5 bar muscle ups after each round

Saturday

“Wittman”
7 rounds for time
15 kettlebell swing 24/16
15 power cleans 42,5/30
15 box jumps 24/20

Sunday

"Bert"
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

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