Vastberaden programming week 3 – 2023
MONDAY
FOR TIME
With a buddy:
200 KB Swings*
200 Box Jumps*
200 Wall Balls*
200 Cal Machine (work same time)
*I Go You Go
TUESDAY
SKILL DAY
5 rounds for max reps of:
BW bench presses
pull ups
WEDNESDAY
For 30 minutes:
Odd min: 3 squat cleans
Even min: 15/12 cal bike
THURSDAY
FOR TIME
3 rounds
25 double DB push jerks 2x22.5/15kg
50 DU
25 double DB box step ups 2x22.5/15kg
50 DU
FRIDAY
Find heavy complex of the 3-position Snatch:
Floor
Low hang
Hang
SATURDAY
AMRAP 25 min:
40 synch TTB
60 front rack lunge steps 60/42.5*
80 cal row*
*I Go You Go with a buddy
SUNDAY
Catch-up day
OR
Body Armour
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