Vastberaden programming (Veemkade) Week 24

Monday & Tuesday

30:00 amrap

1000/800m row

30 burpees over the rower

50 MB cleans 9/6

70 Wallballs 9/6


Wednesday & Thursday

3 Rounds

50 Single arm dumbbell hang cleans 22,5/15

50 Sit ups


Friday & Saturday

5x 3:00 (1:00 rest)

3 lat. burpees over the DB

6 Deficit push ups

9 DB deadlift 22,5’s/15



10:00 amrap

15 Double kb front squats 24’s/16’s

15 V-ups

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