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Vastberaden programming week 2 – 2023

MONDAY

FITNESS
30:00 AMRAP
Strict Chin Ups
Strict Dips

PERFORMANCE
30:00 AMRAP
Strict ring muscle ups

TUESDAY

FITNESS
4 rounds for time
8 unbroken hang power cleans (pick load)
8 strict toes to bar

PERFORMANCE
4 rounds for time
8 snatches 60/40
12 toes to bar

WEDNESDAY

In teams of 2
20 rounds, IGUG
10 push ups
20 meter farmer carry
RX+ deficit push ups

THURSDAY

FITNESS
Front squat
4 RM

PERFORMANCE
Find a daily max in:
Power clean + hang squat clean + squat clean

FRIDAY

FOR TIME

30 lateral burpees over dumbbell
60 single dumbbell box step ups
90 single dumbbell push presses
60 single dumbbell box step ups
30 lateral burpees over dumbbell

SATURDAY

Teams of 3
63-45-27
Deadlifts 100/70
Synchronized air squats
Rx+=120/90

SUNDAY

Catch-up Day

Or

Body Armour

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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