Vastberaden programming week 46

Option 1.

Fitness: (cap 15)

For time

100 Sit ups 

50 Box jumps

50 Single arm dumbbell hang clean & jerk 22,5/15

100 goblet lunges 24/16

Performance: (cap 15)

For time

50 toes to bar

50 OH lunges 50/35

50 box jump

50 hang power clean & jerk 50/35

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Option 2.

Front squat

5 Rep Max

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Option 3.

Fitness:

20:00 AMRAP

8 strict pull ups 

4 deadlift 150/105

8 strict presses 60/40

Performance:

20:00 AMRAP

2 legless rope climbs

4 deadlift 150/105

8 strict handstand push ups 

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Option 4.

Fitness:

20-15-10

Sa DB overhead lunges 22,5/15

burpee over the DB

Performance:

Jeremy

21-15-9

Overhead squats 42,5/30

Bar facing burpees

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Option 5.

Fitness: (cap 20:00)

3 rounds 

1000/800m row 

50 Russian Kettlebell swings 32/24

Performance:

3 rounds (cap 20:00)

1000/800m row 

25 double db hang snatches 2×25/17,5

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Option 6.

Performance

Power clean (touch & go)

5-4-3-2-1

Fitness

Paused back squat

5-4-3-2-1

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Option 7.

Performance:

Nein! nein! nein!

9:00 AMRAP

9 Thrusters 42,5/30 

9 Pull ups (rx+ = C2B)