Vastberaden programming week 13
MONDAY
7 ROUNDS FOR TIME
50 double unders
30 air squats
10 box jump overs
TUESDAY
12 MIN AMRAP
6 front squats 60/40
6 chest to bars
6 push press 60/40
WEDNESDAY
4 ROUNDS FOR TIME
8 DB snatch (L) 25/15
8 DB snatch {R} 25/15
8 burpees over de dumbbells
THURSDAY
FOR TIME
21 hang power cleans 50/35
21 toes to bar
rest 1:00
18 hang power cleans 60/40
18 toes to bar
rest 1:00
15 hang power cleans 70/50
15 toes to bar
rest 1:00
12 hang power cleans 80/55
12 toes to bar
rest 1:00
9 hang power cleans 90/60
9 toes to bar
FRIDAY
FOR TIME
21-18-15-12-9-6-3
Dumbbell thrusters
Wall balls
SATURDAY
''THE DEVILS TRICYCLE''
Teams of 3
666 cal assault bike
SUNDAY
Catch up day
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