Vastberaden programming week 29

Monday

“G.I. Jane” 

100 burpee pull ups for time

Tuesday

Tor complex

1 Snatch

1 Snatch balance

1 Overhead squat 

Wednesday

Teams of two

16:00 AMRAP

12/9 Cal bike

12 Double kettlebell snatches 20,s/12’s

12 front rack lunges 20’s/12’s

Thursday

Jenkins

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Row

50 Kettlebell Swings (24/16 kg)

400 meter Row

50 Pull-Ups

400 meter Row

50 Push-Ups

400 meter Row

Friday

4 Sets

5 Def. Snatch grip deadlift

10 single leg hip bridges weighted 

5 Single arm ring row (each)

10 Gorilla dumbbell rows

Saturday

For time

50 Clusters 70/50*

*every minute 5 T2B

Sunday

10 Rounds 

10 Burpee box jumps 24/20

10 Pistol squats

10 Kettlebell snatches 32/24