Vastberaden programming week 28

AMRAP 30

2 rounds
5 rope climbs
50 box jumps
5 rope climbs
50 sand bag lunges
then in the remainder of the time
Max cal row

FOR TIME
15-12-9
Toes to bar
Double DB Hang Snatch 2x22.5/15kg
Cal Bike

HEAVY DAY

3 rep max
Back squat

AMRAP 20:
16 Farmers Carry Lunges 2x22.5/15kg
12 Lateral Bar Burpees
8 Deadlifts 85/60kg
40 Double unders

Strict press:
Heavy 5

EMOM:
10-9-8-7-6-5
Strict Chin Up
1-2-3-4-5
DB bench press

FOR TIME

100 Overhead Squats 60/40kg
*every switch, 4 sandbag over shoulder (pick load)

Fitness: front squat + sandbag carry

CATCH-UP DAY

or

Body armour

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