WEEKLY PROGRAM

	WARM UP	STRENGTH/SKIL	METCON
MONDAY	2set 6reps/side SL DB RDL 6reps/side Half Kneeling Press 6reps/side Landmine Russian twist	Every 90sec x 3set Hang Power Snatch Set 1: 3reps @ 65-70% Set 2: 3reps @ 70-75% Set 3: 3reps @ 75-80% Rest 2min Every 2min x 3set Block DL Set 1: 7reps RPE 7 @ 20x1 Set 2: 7reps RPE 8 @ 20x1 Set 3: 7reps RPE 9 @ 20x1	AMRAP x 12min 20 Wall Balls 12 Burpee Over MedBall 20 DB Hang Clean + Press
TUESDAY	2set 30sec Pronated Passive Hang 30m Dual KB Front Rack Carry 30sec Banded Shoulder Ext Stretch	Every 2min x 3set Push Jerk 5reps RPE 7 Rest 2min Every 2min x 4set BB Bench Press 5.5reps RPE 7	For Time 3 Rounds Of 250m Row / 12/15 Cal Bike 12 KB Front Rack Reverse Lunges 10 C2B / Pull-ups / Ring Rows 8 Box Jump Overs Then: Accumulate 1min Max Hollow Rocks
WEDNESDAY	2set 10reps Dual DB Upright Row To Cuban Press 10reps/side Clamshell Plank Hip Thrust 20sec Bottom Of Squat Hold	Every 2min x 3set Squat Clean Set 1: 3reps @ 75-80% Set 2: 3reps @ 80-85% Set 3: 3reps @ 85-90% Rest 2min Every 2min x 3set 1/1:4 Back Squat 5reps RPE @ 7	EMOM x 10min 0-1min: 40 SU + 6 Dual DB Strict Press 1-min: 12 Alt KB Snatch + 12 Flutter Kicks Then immediately: AMRAP x 3min: Max Toes2Bar / Tuck-Ups
THURSDAY	2set 10 Scap Push-ups 8/side Alternating Deadbugs 20sec Nose-to-Wall Handstand Hold 10 Kipping Swings	EMOM x 5min 6-8 HSPU / Pike Push Ups / Box Pike Push Ups 2min Rest EMOM x 5min 8-10 Strict Chin Ups	AMRAP x 10 min Ladder: Ring Dips: 2-4-6-8-10-12… Wall Walks: 1-2-3-4-5. Plate Russian Twists: 2-4-6-8-10-12… After each round: 20m Overhead Plate Carry (10–20kg)
FRIDAY