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Vastberaden programming week 29

MONDAY

PERFORMANCE
1 Rep Max:
1 squat clean + 1 hang squat clean

Then
Death by:
1 squat clean + 1 hang squat clean
1 squat clean + 2 hang squat cleans
1 squat clean + 3 hang squat cleans
1 squat clean + 4 hang squat cleans

FITNESS
Heavy 2 deadlift

Then
4-5 x 2 @ 80-90% + 4 tall box jumps

TUESDAY

BODY ARMOUR

8-6-4-6-8
Weighted strict pull up
Yates rows

WEDNESDAY

20:00 AMRAP
20 push press 50/35
20 toes to bar
400m run

THURSDAY

Teams of 2

500/400/300/200/100m row sprint (each)
Partner perform a KB front rack hold 24/16’s

FRIDAY

FOR TIME

50/40 cal bike
25 devil presses 2x22.5/2x15

SATURDAY

FOR TIME
(teams of 2)

200 double unders (each)
150 cal bike
100 suitcase lunges 2x32/2x24
50 burpee box jump over 32/24

SUNDAY

CATCH-UP DAY

or

Body armour

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