WEEKLY PROGRAM

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 12 Supinated Band Pull 10m KB Hamstring March 3reps/side Turkish Get up	Every 1:15 x 6set 1 Pause at knee Snatch 1-2set 70% 3-4set 75% 5-6set 80% Rest 2min Every 2min x 3set Snatch Grip Deadlift Set1 : 8reps 70% @ 20x1 Set 2: 6reps 80% @ 20x1 set 3: 4reps 90% @ 20x1	For Time 3 Rounds 6 Power Snatches 50/35 kg 12 DB Thrusters 22.5/15 kg 18 Box Jump Overs Time cap: 12 min
TUESDAY	2set 15sec Pronated Passive Hang 10-15sec Chin Up Hold 10 Prone Band Pass Through	Every 1:30min x 4set Split Jerk Set 1: 2reps Set 2: 1rep Increase weight by 5% Set 3: 1rep Increase weight by 5% Set 4: 1rep Increase weight by 5% Rest 2min Every 2min x 3set BB Bench Press 3reps RPE 7 @ 20x1	AMRAP x 10min 10 BB Push Press (50/35 kg) 10 Toes2Bar 15/12 Cal Bike / 250m Row 10 Dual DB Step-overs 22.5/15kg
WEDNESDAY	2set 30sec/side Couch Stretch 8reps/side SL BW Hip Thrust 5m/side Quadrupped side Crawl	Every 1:30min x 3set 1 Power Clean 1st 75-80% 2nd 80-85% 3rd 85%+ Rest 2min Every 2min x 3set Back Squat 3reps RPE 7 @ 20x1	For Time 15-12-9-6 Power Cleans (60/40 kg) Wall Balls Burpees over the Bar Time cap: 15 min
THURSDAY	2set 6 Ring Rows 15sec Hold on last rep 15-20sec/each Shoulder Tap Hold 8/side Banded Tall-Kneeling Rotations	Every 90sec x 4 Sets: 3-5 Band Assisted Kipping Pull ups / 8-10 Butterfly Pull-up Drills small circles 2min Rest Every 90sec x 3 Sets: 3-5reps Ring Dips + 10sec Ring Support at Top	EMOM x 16min 0-1min: 15 Kipping / Butterfly Pull-Ups 1-2min: 8-10 Ring Dips 2-3min: 14 BW Alt Cossack Squat 3-4min: 40 DU / 80 SU
FRIDAY	2set 5reps/side ShinBox 90/90 Switch 10reps/side Plate Poliquin Step up 10reps/side Bent Knee Copenhagen Raise	Every 2:30min x 3set Front Squat 2reps RPE 7 @ 20x1	AMRAP x 15min 15 Front Squats (60/40 kg) 30 R. Swings 20 Dual DB Hang Power Cleans 22.5/15 kg 30 R. Swings 30 Sit-ups Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!