Vastberaden programming week 33

FOR TIME

21-15-9
Chest to bar
15-12-9
Sandbag squat 70/50kg
*after each set 50 double unders

4 rounds
400m run
20 front rack lunges 60/40

HEAVY DAY

Clean & jerk 1 Rep Max

Teams of 2

FOR TIME
100 cal row
50 toes to bar
200 empty barbell thrusters
50 toes to bar
100 cal bike

10 rounds

1 min on / 1 min off:
10 sumo deadlift high pulls 40/30kg
max Burpee Box Jump Overs 24/20in

Every 3:00 for 30:00 with partner
(I go, you go)

8 close grip bench press
16 towel ring rows
Sandbag carry

Catch up day

or

Body armour

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