Måndag 21:a

WOD

”Double Marston”
AMRAP 40 min
In teams of 2, share anyhow:
2 Heavy deadlift
20 T2B
30 Barfacing burpees over bar

Weightlifting

1. ~79-84%
   4×2 Push press
   6×2 Hang clean & jerk singles
   
2. EMOM 6 min
   3 Front squats
   

Or

1. 3x8rep Squat
2. 5x4rep Front Squat
   3. Bonus: 200 Airsquats for time (advanced-KB goblet squats)
   

Tisdag 22:a

WOD

On a running clock:
0:00-6:00
EMOM
6 alt weighted lunges AHAP

6:00-18:00
4-4-3-3-2-1 Clean & Jerk, increase weight every round

AMRAP 4x2min
9 DL with your set of 1 Clean & Jerk
9 Boxjumps

1 min rest between rounds

Gymnastik

• Volter

Mobility

• Lower body

Onsdag 23:e

WOD

EMOM 10 min
E:15-30sec chin over bar hang
O: 6-12 scap pulls

AMRAP 20 min
400m run
9 HSPU
12 Thrusters
15 C2B/Pullups/Ring row

Weightlifting

1. ~79-84%
   5×1 Low hang snatch w. pause
   6×2 Snatch singles
2. 5×3 Snatch pulls
   

Or

1. 3x8rep benchpress @65-75%
2. 5x8rep DB bench press
   3. Bonus: 100 pushups for time
   

Torsdag 24:e

WOD

EMOM 24 min
1.6-5-4-3-2-1 Backsquats, increase weight every round
2.Pullups/C2B/MU
3. WOW: DU/T2B/HSPU/Handstand
4. 5-15 Pushups

AMRAP 6 min
15 Situps
9 Target burpees
3 Ball over shoulder/heavy barbell clusters

Weightlifting

1. ~79-84%
   5×2 Split jerk
   
2. Every 90s for 16 min*
   1 Snatch pull+2 Snatch
   *Increase weight for every 2 sets until you reach ~79-84%, aim for 6 working sets on that weight.
   

Fredag 25:e

WOD

E90S 12 min
2 Hang Squat Snatch + 1 Squat Snatch

AMRAP 18 min
200m run with medball
20 medball OH lunges
10 Alt DB snatch