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Vastberaden programming week 8 – 2023

MONDAY

Teams of 2

6 rounds 2:00 work/2:00 rest (i go you go)

1 legless rope climb
10 sumo deadlift high pulls 42.5/30
10 push presses 42.5/30
Max bar facing burpees

TUESDAY

FOR TIME

15-12-9
Power snatch 60/40
30-24-18
Toes to bar

WEDNESDAY

FOR TIME

3000m run
200/160 cal row
100/80 cal bike

THURSDAY

HEAVY DAY

Back squat: 1 rep max

FRIDAYS

Holley man

30 Rounds for time
1 power clean 100/70
3 handstand push ups
5 wallballs 9/6

SATURDAY

FOR TIME

300 double unders
100 chest to bars
200 double unders
50 bar muscle ups
100 double unders

SUNDAY

Catch up day

or

Body armour

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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