Vastberaden programming week 48

Monday

Back squat 

20 Rep Max

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Tuesday

Performance:

20:00 AMRAP

40 hang clean & jerk  60/40

40 burpee pull ups 

Fitness:

20:00 AMRAP

40 Double dumbbell hang Clean & Jerk 22,5’s/15’s

40 burpee pull ups 

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Wednesday

Row for time (cap 30) 

500/ 400 Calories 

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Thursday

Every 2 mins for 20 mins do:

10 bench presses, pick load

10 Bent Over Rows, pick load

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Friday

“Scotty”

11:00 AMRAP

5 Deadlifts, 143/95

18 Wall Balls, 9/6

17 Burpee Over Bars

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Saturday

EMOM 16

1. 20/16 Cal bike
2. 10 Alternating front rack lunges 60/40

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Sunday

Fitness:

For time:

50-40-30-20-10

Kettlebell Swing 24/16

Abmat sit ups 

Performance:

For time

18-15-12-9-6-3

Power snatch 35/25

Toes to Bar