WARM UP STRENGTH/SKIL METCON MONDAY 2set 6reps/side SL DB RDL 6reps/side Half Kneeling Press 6reps/side Landmine Russian twist Every 90sec x 3set Hang Power Snatch Set 1: 3reps @ 65-70% Set 2: 3reps @ 70-75% Set 3: 3reps @ 75-80% Rest 2min Every 2min x 3set Block DL Set 1: 7reps RPE 7 @ 20x1 Set 2: 7reps RPE 8 @ 20x1 Set 3: 7reps RPE 9 @ 20x1 AMRAP x 12min 20 Wall Balls 12 Burpee Over MedBall 20 DB Hang Clean + Press TUESDAY 2set 30sec Pronated Passive Hang 30m Dual KB Front

WARM UP STRENGTH METCON MONDAY 2set 8+8 Pronated/Supinated Band Pull Apart 10/side KB/DB Hamstring March 5/side KB WindMill EMOM x 6min 5 Hang Power Snatch 70-75% 2min Rest Every 2min x 3set 10reps/side B-stance Dual DB RDL AMRAP x 12min 15/12 Cal Bike / Row 12 Dual DB Push Press (20/15 kg) 18 Sit-ups TUESDAY 2set 20sec Supinated Passive Hang 10reps Scapular Pull ups 10 Prone Banded Overhead Press Every 2:30min x 4set 10-12reps Half Kneeling Landmine Press @20x1 AMRAP 20min

WARM UP STRENGTH/SKILL METCON MONDAY 2set 12 Supinated Band Pull 10m KB Hamstring March 3reps/side Turkish Get up Every 1:15 x 6set 1 Pause at knee Snatch 1-2set 70% 3-4set 75% 5-6set 80% Rest 2min Every 2min x 3set Snatch Grip Deadlift Set1 : 8reps 70% @ 20x1 Set 2: 6reps 80% @ 20x1 set 3: 4reps 90% @ 20x1 For Time 3 Rounds 6 Power Snatches 50/35 kg 12 DB Thrusters 22.5/15 kg 18 Box Jump Overs Time cap: 12 min TUESDAY 2set 15sec Pronated Passive Hang 10-15sec Chin Up Hold 10

WARM UP STRENGTH/SKILL METCON MONDAY 2set 15reps Pronated Band Pull Apart 30sec Elevated Jefferson Curl 5reps/side SA DB Half Turkish Get Up Every 90sec x 4set Pause below Knee Power Snatch 2reps @ 70-75% / 75-80% 2min Rest Every 2min x 3set RDL 6reps RPE 7 @ 20x1 For Time 3 Rounds of 12 Hang Power Snatch 40/30 kg 9 Chest2Bar Pull-ups 6 DB Devil Press Time Cap: 12min TUESDAY 2set 15sec Supinated Passive Hang 10-15sec Chin Up Hold 30sec Prone Swimmers 20m Dual DB Overhead C

WARM UP STRENGTH METCON MONDAY 2set 30sec/side Front Split Progression 15reps BW Hip Thrust 10m Reverse Quadruped Crawl Every 1:30min x 3set 1 Low Hang Power Clean 70-80%+ Rest 2min Every 2:00min x 3set Back Squat 5reps @ 20x0 RPE 7 Aim to increase set 1 weight by 5-10% From week 2 Every 3:00 x 4 Rounds 15 Power Cleans (50/35 kg) 50m Dual KB Farmer's Carry Remaining Time: Max DU / SU in remaining time. Score = Total DU / SU across all 4 rounds TUESDAY NATIONAL HOLIDAY WEDNE

WARM UP STRENGTH/SKILL METCON MONDAY 2set 10reps Crossbody Band Pull Apart 30sec Hamstring March 5reps/side Half Kneeling DB Windmill Press Every 1:30min x 4set 3 Hang Power Snatch @ 60-65% / 65-70% REST 2min Every 2min x 3set Romanian Deadlift 8reps @ RPE 7 AMRAP x 12min 3 Hang Power Snatch 50/35kg / Scaled: 35/25kg 6 T2Bar 9 Box Jump Overs TUESDAY 2set 20sec Supinated Passive Hang 5reps Supinated Scapular Pull ups 10reps Band BTN Prone Overhead Press 10m/side Farmers Carry

WARM UP STRENGTH/SKILL METCON MONDAY 2set 15reps Supinated Band Pull Aparts 30sec Toes Elevated Jefferson Pulse 5reps/side Half Kneeling DB Windmill Press Every 2min x 3set 4 Part Top down Hang Power Snatch @ 65-70% Rest 2min Every 2min x 3set 10 Snatch Grip Deadlift @ 20x1 RPE 6/7-9 For Time 21-15-9 Wall Balls (9/6 kg) DU / SU 41-30-18 Alt DB Snatches (22.5/15kg) Time Cap: 12min TUESDAY 2set 30sec Passive Hang 10 Reverse Snow Angels 20-30sec HS Hold / wall Climb Every 2min

06/10 - 10/10/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 15 Pronated Band Pull Apart 5/side Elephant Walk Step 5reps/side BW/KB...

29/09 - 03/10/25 FRIDAY WARM UP STRENGTH/SKILL METCON MONDAY 2set 8/side Spiderman with T-Spine Reach 10 Scapular Pull ups 5/5 Cossack...

22/09 - 26/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 8/side Spiderman with T-Spine Reach 10 Banded Face Pulls 6/side Glute...

15/09 - 19/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 10 Banded Good Mornings 8/side Spiderman with T-Spine Reach 5/side SL Glute...

08/09 - 12/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 5/5 T-Spine Rotations 10 BW Squats 2sec Pause at bottom 30sec Plank Hold Every...

01/09 - 05/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 5/5 Cossack Squats 5/5 T-Spine Rotations 10 Reverse Snow Angels Every 2:00min...

28/08 - 29/08/25 WARM UP STRENGTH METCON THURSDAY 2set 10 BW Squats 2sec Pause at bottom 5 Inchworms w/ Push-up 30sec Plank Hold Every...

11/08 - 12/08/25 WARM UP STRENGTH METCON MONDAY 2set 20m/side KB Filly Carry 5 1 1/4 Goblet Squat 10 Dual DB Upright Row Every 1:30min x...

04/08 - 08/08/25 WARM UP STRENGTH METCON MONDAY 2set 6/leg Lunge + Twist 20sec Hanging L-sit 10 Empty Bar RDL Every 1:30min x 4set Clean...

28/07 - 01/08 WARM UP STRENGTH METCON MONDAY 2set 10/10 Pall of Press 8/side Cossack Squat 12-16 Alt Quadruped Shoulder Taps STRENGTH...

21/07 - 25/07/25 WARM UP STRENGTH METCON MONDAY 2set 20m Duck Walk 5 1 1/4 Goblet Squat 10 Dual DB Upright Row Every 1:30min x 3 sets...

14/07 - 18/07/25 WARM UP STRENGTH METCON MONDAY 2set 20m Duck Walk 10/side Weighted Sidelying 90-90 Thoracic Rotation 10-15 Dual DB...

07/07 - 11/07/25 WARM UP STRENGTH METCON MONDAY 2set 25sec/side Split Squat Pulses 8/side Single Leg Hip Thrust 10m Quadruped Crawl...