Vastberaden programming week 48

30 min AMRAP:

500m Row
3 rounds of strict Cindy

*1 round of strict Cindy:
5 strict pull ups
10 push ups
15 air squat

Every 90 seconds for 15 rounds:

Muscle Clean 3-3-3-3-3
Power Clean 2-2-2-2-2
Squat Clean 1-1-1-1-1

FOR TIME

10-9-8-7-6-5-4-3-2-1
handstand push up
10-10-8-8-6-6-4-4-2-2
shuttle runs

Every 3 minutes for 5 rounds:

15 Deadlifts 70/50kg
15 Box Jump Overs 24/20

EMOM 10 min:
1-3 bar muscle ups

EMOM 10 min:
15 wall balls + max burpees

FOR TIME

With Buddy:

Buy In: 100 Toes To Bar

Then:
100 sandbag over barbell
100 cal Bike

Catch up day

Or

Body Armour

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