WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 8+8 Pronated/Supinated Band Pull Apart 10/side KB/DB Hamstring March 5/side KB WindMill	EMOM x 6min 5 Hang Power Snatch 70-75% 2min Rest Every 2min x 3set 10reps/side B-stance Dual DB RDL	AMRAP x 12min 15/12 Cal Bike / Row 12 Dual DB Push Press (20/15 kg) 18 Sit-ups
TUESDAY	2set 20sec Supinated Passive Hang 10reps Scapular Pull ups 10 Prone Banded Overhead Press	Every 2:30min x 4set 10-12reps Half Kneeling Landmine Press @20x1	AMRAP 20min 60 DU / 120 SU 15 R.Swings 12 Kipping / Butterfly Pull-ups 40m/side SA Farmer's Carry
WEDNESDAY	2set 30sec/side Dynamic Couch Stretch 8reps/side B Stance BB Hip Thrust 12 Alt Bear Crawl Shoulder Taps	EMOM x 6min 5 Hang Power Clean 70-75% 2min Rest EMOM x 6min 5 Back Squat RPE 7	EMOM x 16min 0-1mi: 14 Box Step-ups 1-2min: 15 Toes2Bar 2-3min: 12/10 Cal Bike / Row 3-4min: 40m Dual KB Front Rack Carry
THURSDAY	2set 6/side SA Ring Row 6 1 1/4 Push Ups 10 Hollow Rocks	4set 8-10reps DB Bench Press RPE 7 @20x1 Rest 30sec 8-10reps BB Supinated Bent Over Row RPE 7 @20x1 Rest 90sec	For Time 18-15-12-9-6 HRPU Gorilla Row ** Immidiately After Max Time Active Hanging From Bar Time Cap: 12min
FRIDAY	3set 10 Goblet Squats 10/side Banded Pallof Press (hold 2 sec) 30sec/side Side Plank		EMOM x 24min 0-1min: Cardio Of Choise Run / Row / Bike 1-2min: 20 Alt DB Hang Power Clean 2-3min: 20 Alt V-ups 3-4min: 20 Goblet Reverse Lunges