WEEKLY PROGRAM

	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	Every 2min x 3set 2 Push Press + 2 Push Jerk RPE 7 2min Rest Every 2:30min x 3set 1-1/4 Bench Press 4reps RPE 7 @ 20x1	For Time 5 Rounds 10 Push Press (50/35 kg) 6 Burpee Over Bar 60 DU / 90 SU Time Cap: 12min
WEDNESDAY	30sec/side Couch Stretch 10reps Glutebridge March 30sec Quadruped KB Pull Through	Every 1:30min x 3set 2 Low Hang Power Clean @ 60-65% / 65-70% / 70-75% REST 2min Every 2:30min x 3set 3 Tempo Back Squat @ 32x1 RPE 7	For time 3 rounds Of 12 Front Squats (50/35kg) 15 HRPU 12/10 Cal Row / Bike
THURSDAY	2set 10 Ring Rows 20 Shoulder Tap 8/side Banded Tall-Kneeling Rotations	Every 90sec x 4 Sets: 8-10 Kipping Swings hollow and arch position / 5-7 Butterfly Pull-up Drills from a box one leg + 10-15sec Active Hanging 2min Rest Every 90sec x 3 Sets: 5-7 Strict Handstand Push-ups Only eccentic movement 2sec	AMRAP x 8min 8 Kipping / Butterfly Pull-ups 10 Dual DB Z-Press 20 BW Squat
FRIDAY	2set 5reps/side Shinbox Rear leg 6reps/side Front Foot Elevated KOT Split Squat 20m Dual KB Rack Carry	Every 2:30min x 3set 1:1/4 Front Squat 3reps @ RPE 7 20x1	For time 15/12 Cal Bike / Row 21 Thrusters (40/30 kg) 15/12 Cal Bike / Row 15 Thrusters 15/12 Cal Bike / Row 9 Thrusters Time Cap: 12min Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!