Vastberaden programming week 28

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MONDAY

For time 

2-4-6-8-10-12

dumbbell power clean

double dumbbell overhead lunges 

Start every set with 12 burpees

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TUESDAY

Performance :

Sumo deadlift

1RM

Fitness:

Sumo deadlift

5 RM

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WEDNESDAY

Performance

Amrap 15

75 wallballs 9/6

50 toes to bar 

Fitness

Amrap 15

50 wallballs 9/6

75 sit ups

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THURSDAY

Strict press

3 RM

Chin up 

3 RM

EMOM 10

5 strict presses

5 strict chin up

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FRIDAY

Amrap 20

20 BBJO

40/30 cal row

80 double unders

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SATURDAY 

Fran

21-15-9

Thrusters 42,5/30

Pull ups

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SUNDAY

2000m run (45min cap)

200/160 cal bike

2000m run