Vastberaden programming week 7 – 2023


3-2-1 | 3-2-1 | 3-2-1
Hang Clean
Every 90 seconds


AMRAP 20 min:
20/16 cal row
20 pull ups
20/16 cal bike
2 rope climbs


“Open 17.1”
For Time (TC=20)
10 DB Snatches 22.5/15kg
15 Burpee Box Jump Overs 24/20in
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs


3 rounds for time
80m Farmers Carry
40 DU
20 TTB


“New York Minute”
For time with partner (TC=20)
150 wall balls 9/6
30 muscle ups*
30 clean & jerks 70/50
*flow: work 1 min, rest 1 min


Every 2 minutes for 10 rounds:
2 Back Squats


Catch up day


Body armour

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