WEEKLY PROGRAM

	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
WEDNESDAY	2set 6reps Banded YTW 10reps Elephant Walk Step 5reps/side KB Deadbug Arm Bar Rotation	Every 1:30min x 3set 3 Hang Power Snatch 60-70% Rest 2min Every 2min x 3set Snatch Grip Deadlift Set 1: 9reps RPE 7 Set 2: 7reps RPE 8 Set 3: 5reps RPE 9	For Time Reverse Ladder 14-12-10-8-6-4-2 SA DB Snatch (R) Box Jump Over SA DB Snatch (L) Toes2Bar
THURSDAY	2set 20sec Passive Hang 10reps Scapular Pull ups 10 Prone Overhead Press with PVC Bar	Every 2min x 3set 2 Push Press + 2 Push Jerk @ RPE 7 Rest 2min Every 2:30min x 3set Barbell Bench Press 5reps @ RPE 7	EMOM x 12min 0-1min: 15 Dual DB Push Press (20/15 kg) 1-2min: 12 Alt Back Rack Reverse Lunges (40/30kg) 2-3min: 15/12 Calorie Row
FRIDAY	2set 5reps/side ShinBox Goodmorning + Shinbox Switch 5reps Hand Supported Suitcase Poliquin Step up 20sec Bent Knee Coppenhagen PLank	Every 2:30min x 3set Front Squat 3reps @ 20x1 RPE 7	AMRAP x 15min Ladder 2-4-6-8-10-12... Devil's Press Pull Ups R. Swings