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Vastberaden programming week 34

Monday

Performance:
21-15-9
Handstand Push ups
burpee pull ups

Fitness:
21-15-9
Push press 60/40
Burpee pull ups

Tuesday

Performance:
5 rounds for time
10 ring dips
20 toes to bar
30 lunges
400 meter run

Fitness:
5 rounds for time
10 Strict matador dips
20 V-ups
30 lunges
400 meter run

Wednesday

Performance:
Power clean 5-4-3-2-1

Fitness:
Sumo deadlift 8-6-4-2

Thursday

10 rounds for time
3 bar muscle ups
6 push jerks 70/50
9 barfees

Friday

7 minute AMRAP
8-12-16-...
DB front squats 15’s/10’s
* 8 cal bike after each round

Saturday

7 rounds for time
5 back squats 100/70
10 burpee box jump overs 30/24

Sunday

Catch up day/ FBB day

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1019 CZ Amsterdam

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