WEEKLY PROGRAM

	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 x 3set 3 Push Press @ 20x1 RPE 7 Rest 2min Every 2:30min x 3set Bench Press 10reps @ 20x1 RPE 7	AMRAP x 12min 20 Dual DB Push Press (15/10 kg) 20 Alt Goblet Cossack Squat 10/12 Cal Row/Bike
WEDNESDAY	2set 20-30sec/side Long Split Pulses 10reps/side SL Glutebridge 5m/side Side Quadruped Crawl	Every 90sec x 5set 2 Hang Squat Clean @ 75% Rest 2min Every 2:30min x 3set 10reps Back Squat @ 20x1 RPE 7	For Time Up + Down Ladder 2-4-6-8-10-8-6-4-2 Burpees Power Clean 50/35kg Box Jump Overs Time Cap: 12-15min
THURSDAY	2set 1min Jump Rope 10 Scapular Push-ups 8/side Tall-Kneeling Banded Rotations 3reps with 5sec Hold on each rep German Hang From Rings	Every 90sec x 4 Sets: 10-12 Kipping Swings hollow and arch position / 5-7 Butterfly Pull-up Drills from a box 2min Rest Every 90sec x 3 Sets: 3-5 Strict Handstand Push-ups Only eccentic movement 3sec	Intervals 2/2/2/3min Work \ Following 1min Rest 15 Kipping Pull ups 15 HRPU Remaining Time: 10m Shuttle Runs
FRIDAY	2set 5/5reps Shinbox Goodmorning + Switch 10reps/side BW Poliquin Step up 10reps/side Side Plank Hip Taps	Every 3:30min x 3set Front Squat 5reps @20x1 RPE 7	EMOM x 15min 0-1min: 15/12 Cal Bike / Row 1-2min: 20 Goblet Walking Lunges 2-3min: 20 Abmat Sit ups Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!