13 jul – 16 jul

W MG MGW G
13-jul 14-jul 15-jul 16-jul
Donderdag Vrijdag Zaterdag Zondag
1 RM clean & jerk in 12 min
3x missen = klaar
Skill: kipping hspu
“Death by C&J”
Min 1 – 1 C&J
Min 2 – 2 C&J
Min 3 – 3 C&J
etc.
EMOM 10
6 hspu + 12/10 cal row

Direct naar AMRAP 3
Burpees over the rower

RX+ handen op verhoging
RX handen op zelfde hoogte als hoofd
L4 HSPU x 4
L3 matje
L2 voeten op kist
L1 press OH met bal

In 2 tallen, AMRAP 30:
100 wallballs RX 9/6
80 cal AB
60 KBS RX 32/24
40 ring dips
“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Warm up 1
15 jefferson curls
3×5 fsq 3 sec pauze onderin
3×5 front sots press

Warm up 2
EMOM 6 (10-30 kg)
1. 5 front split presses
2. 5 paused split jerks

Warm up 3
3×3 muscle clean + split jerk
3×3 paused pc + split jerk
3×3 clean & jerk

..you are now very warm

Easy 2:30 min row

EMOM 6
1. 10-15 m spiderman
2. :40 table rocks

Matt Chan Warm Up Thera band warm up
27 sq warm up

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