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Vastberaden programming week 17 – 2023

MONDAY

SKILL DAY:
Handstand walk

PERFORMANCE
Handstand walk
Collect 100m

FITNESS
3-4 rounds
10 barbell earthquake presses
Max double dumbbell overhead carry
Max hollow hold

TUESDAY

Teams of two

2 rounds for time
30 deadlifts 120/90
60 toes to bar
90 box jumps 24/20
120 wall balls 9/6

WEDNESDAY

Performance:
2 x 4:00 AMRAP
8 lateral burpees over the bar
8 hang power snatches 42.5/30
4 minute rest

Fitness:
2 x 4:00 AMRAP
8 lateral burpees over the bar
8 hang power cleans 52,5/35
4 minute rest

THURSDAY

Performance:
For time
21-18-15-12-9-6-3
Pull ups
Ring dips
42 double unders after each round

Fitness:
14-12-10-8-6-4-2
Strict pull ups
Strict dips
*after each set 12/9 cal row

FRIDAY

HEAVY DAY

Back squat
5-10-5-10-5

SATURDAY

40 minute EMOM
1: 15/12 cal row
2: 15/12 cal bike
3: 15/12 cal ski
4: 15 burpees

SUNDAY

Catch up day

Or

Body armour

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