Vastberaden programming week 16

PART A

Find a max for the day of:
3-Position-Hang-Snatch

PART B

EMOM x 7
1 hang snatch

15 minute AMRAP

10 wall balls
10 toes to bar
10 box jumps 24/16

FOR TIME

4 Rounds:
3 rope climbs
20/16 cal row
10 ring dips

Back squat 7-5-3-7-5-3
Chin up 7-5-3-7-5-3

Every 5 minutes x 4 rounds

15 clean & Jerk 60/40
30 bar facing burpees

SUPER SATURDAY

Teams of 3

120-90-60-30
Pull ups
Goblet Lunges 24/16
Sit ups
Kettlebell swings 24/16
Ski calories

CATCH UP DAY

or

BODY ARMOUR

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