WEEKLY PROGRAM

	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 Carry	Every 2min x 3set 1 Pause Split Jerk + 2 Split Jerk RPE 7 2min Rest Every 2:30min x 3set 1:1/4 Bench Press 3reps RPE 7 @20x1	EMOM x 12min 0-1min: 10 Wall Balls + 6 Burpees over ball 1-2min: 8 DB Push Jerks + 10 Sit-ups 2-3min: 12/10 Row / Bike Cal
WEDNESDAY	2set 30sec/side Dynamic Couch Stretch 8reps/side B Stance BB Hip Thrust 12 Alt Bear crawl Shoulder Taps	Every 1:30min 3set 2 Power Clean @ 65-80% 2min Rest Every 2min x 3set Pause Tempo Back Squat Set 1: 3reps RPE 7 @ 32x1 Set 2: 2reps RPE 7 @ 32x1 Set 2: 1reps RPE 7 @ 32x1	AMRAP x 12min 5 Power Cleans 60/40 kg 10 Alt Front Rack Step-Back Lunges 12 BW Alt Box Step ups
THURSDAY	2set 20sec Ring Row Hold 6reps 1:1/4 Push up 10 Hollow Rocks	Every 90sec x 4 Sets: 3-5 Band Assisted Kipping Pull ups / 8-10 Butterfly Pull-up Drills from a box one leg 2min Rest Every 90sec x 3 Sets: 10-15sec Ring Support at Top + 10-15sec Ring Dip Hold	For Time 21-15-9 HSPU Kipping / Butterfly Pull ups Box Jump Overs —then— Immediately 1 min Max Handstand Hold (accumulate)
FRIDAY	2set 5reps/side Shinbox Heel Touch 30sec/side Front Foot elevated KOT Stretch 10reps/side DB Side Plank Rotations	Every 2:30min x 3set 1:1/4 Front Squat 3reps RPE 7 @ 20x1	For Time 4 Rounds 10 Thrusters 40/30 kg 10 Toes2Bar 20 DU / 40 SU 100m Front Rack DB Carry Time Cap: 15min