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Vastberaden programming week 11 – 2023

MONDAY

SKILL DAY

Performance
EMOM
Min1: 30 muscle ups for time
Min2: jump rope practice

Fitness
EMOM
Min 1: 60 strict pull ups +60 strict dips for time
Min 2: jump rope practice

TUESDAY

HEAVY DAY

Power clean
5 rep max

WEDNESDAY

AMRAP 30
Teams of 2
1K run (together)
20 rounds of Cindy (IGUG: 10 each)
Max distance farmer carry(IGUG)

IGUG= I go you go

THURSDAY

FOR TIME

9-12-15-12-9
Push press 60/40
Box jump overs
Cal row

FRIDAY

10 minute AMRAP
10 deadlifts 100/70
10 toes to bar

SATURDAY

[HEAVY DAY]

5-5-5-5-5
Split Jerk

(fitness: push press)

SUNDAY

Catch up day

Or

Body armour

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