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Vastberaden programming week 44

MONDAY

Linchpin test 13

For time:
Run, 400 m
20 Burpees
Run, 400 m
19 Burpees
.....all the way down to.....
Run, 400 m
3 Burpees
Run, 400 m
2 Burpees
Run, 400 m
1 Burpee

TUESDAY

Thruster
15-12-9
max load

WEDNESDAY

60/48 cal row
50 pull ups
40 wallballs
30 hpc 60/40
20 bar muscle ups
30 hpc 6040
40 wallballs
50 toes to bar
60/48 cal bike

THURSDAY

For time (teams of 2, share the reps)
8 rope climbs
80 single dumbbell step ups 22,5/15
800m sandbag carry
80 single dumbbell step ups 22,5/15
8 rope climbs

FRIDAY

Performance:
snatch 4 RM

Fitness:
Bench 4 RM

SATURDAY

21-15-9
Front squat 52,5/35
Sumo deadlift high pull 52,5/35
Push press 52,5/35

SUNDAY

SUNDAY CATCH-UP DAY

Pick any of this weeks workouts or the BODY ARMOUR

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