9 aug – 11 aug

9-aug 10-aug 11-aug
Woensdag Donderdag Vrijdag
5 RNFT
3-10 strikte toes to bar
3-10 strikte bar dips
2-3 rondes, elke ronde zwaarder
3 romanian deadlifts
3 clean pulls
3 muscle cleans + strict press
3 power cleans, 2 sec pauze in catch + 3 push press
1 power clean + 3 push jerks
1 power clean + 3 split jerks, 3 sec pauze in catch
3 split press, 3 sec pauze boven in, met andere been voor
For Time:
40 – 30 – 20 – 10
DB Alt Power Snatch@22.5/15kg
Double Unders x2

Score = tijd
TC 13:00

Cooldown:
Tabatta hollow hold

 A
10 min EMOM:
Odd min: 3 Deadlifts @ 72,5-77,5%
Even min: 6 Handstand Push ups

B
4 min AMRAP:
15 Thrusters @ 42,5/30kg
15 Pull-ups

2 min rest

4 min AMRAP:
10 Thrusters @ 50/35kg
10 Pull-ups

2 min rest

4 min AMRAP:
5 Thrusters @ 60/42,5kg
5 Pull-ups

In 2 tallen:
20 AMRAP

10 power cleans@80/60kg

20 Over Bar Burpees

10 STOH@80/60kg

20 T2B

Score = Reps
1 werkt de ander rust

EMOM 12:
1. :40 band pull apart
2. :40 OHSQ pvc-20
3. :40 cossack squats
4: :40 push up + rotatie
Thoracic flow
Hip rotation flow
Front rack stretch
Classic CF warm up 12 min

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