LAST WEEK PROGRAM

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 4set Clean Complex 1 Power Clean + 1 H.Power Clean + 1 Split Jerk @ 70-80% 2min Rest Every 2min x 3 set Front Squat 3reps @20X1 - RPE 9	AMRAP x 10min Ladder 2-4-6-8-10... Dual DB Thrusters Box Jump Overs Russian KB Swings
TUESDAY			“The Hateful Eight” HATEFUL EIGHT 8 Rounds for Time 8 Push-Ups 8 Sit-Ups 8 BW Squats 8 Pull-Ups 8 Deadlifts (40/30 kg) 8 Hang Power Cleans (40/30 kg) 8 Shoulder-to-Overheads (40/30 kg) 8 calorie Row Time Cap: 30min