Monday 2.12 ->

Press 3×3
– then add weight –
Pushpress 3×3
(heavier than last week)

Metcon:

5 Rounds for time

6 Pushpress (40/30kg)
9 Burpee Over bar
12 Abmat situp

Tuesday

HBBS 3×5
(heavier than last week)

Metcon:

From the rack:
30 Backsquat @ 50% of 1RM (one rep max)
40 Doubleunder
20 Backsquat
30 Doubleunder
10 Backsquat
20 Doubleunder

No DU’s? 1:30min DU attempts on every DU phase.

Wednesday

Clean 5×5 @ 70% of 1RM (one rep max)
OR
Clean technique

Metcon:

3 Rounds for time

8 Power clean 50/35kg
10 Boxjump
12 KBS 24/16kg
14 HR Pushup

Thursday

Olympic weightlifting / Open Gym / Rest Day

OHS skill

Good morning 3×8

Friday

Independent Day WOD 11:00!

Pullups 3xME (Max effort) rest 120s between sets

“Independent Day metcon”
30 Splitjumps
30 Deadlift (60/40kg)
30 Pullups
20 Splitjumps
20 Deadlift (60/40kg)
20 Pullups
10 Splitjumps
10 Deadlift (60/40kg)
10 Pullups

-Then 2min AMRAP of Double Unders-

Score time and reps (DU)
example: 15:00 / 62

Saturday

Front Squat 4×4 (~80-85% of 1RM)

“TEAM WOD”

10 Burpees
10 Thrusters (40/30kg)
8 Burpees
8 Thrusters
6 Burpees
6 Thrusters
4 Burpees
4 Thrusters
2 Burpees
2 Thrusters

While other does, other rests. Both does 10, then 8, then 6 etc.

Sunday

Open Gym / Rest Day