Vastberaden programming week 16
MONDAY
PART A
Find a max for the day of:
3-Position-Hang-Snatch
PART B
EMOM x 7
1 hang snatch
TUESDAY
15 minute AMRAP
10 wall balls
10 toes to bar
10 box jumps 24/16
WEDNESDAY
FOR TIME
4 Rounds:
3 rope climbs
20/16 cal row
10 ring dips
THURSDAY
Back squat 7-5-3-7-5-3
Chin up 7-5-3-7-5-3
FRIDAY
Every 5 minutes x 4 rounds
15 clean & Jerk 60/40
30 bar facing burpees
SATURDAY
SUPER SATURDAY
Teams of 3
120-90-60-30
Pull ups
Goblet Lunges 24/16
Sit ups
Kettlebell swings 24/16
Ski calories
SUNDAY
CATCH UP DAY
or
BODY ARMOUR
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