WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 6rep/side SL Cross Body DB RDL 6reps/side Half Kneeling SA Arnold Press 6reps Half Kneeling DB Chop and Lift	Every 90sec x 3set Power Snatch Set 1: 3reps @ 70% Set 2: 3reps @ 75% Set 3: 3reps @ 80% Rest 2min Every 2min x 3set Snatch Grip Block DL 7reps RPE 7 / RPE 8 / RPE 9 @ 20x1	For Time 40 DU / 80 SU 20 Alt. DB Hang Power Clean & Jerk (22.5/15) 30 DU / 60 SU 16 Alt. DB Hang Power Clean & Jerk 20 DU / 40 SU 12 Alt. DB Hang Power Clean & Jerk Finish with: 15 Burpee to Target Time Cap: 10min
TUESDAY	2set 30sec Supinated Passive Hang 30m DB Cross Body Carry 10reps Shoulder Extension Bridge	Every 1:30min x 3set Push Jerk 3reps RPE 7 Rest 2min Every 2min x 4set Incline BB Bench Press 12reps RPE 7 @ 20x1 10reps RPE 7 @ 20x1 8reps RPE 7 @ 20x1 6reps RPE 7 @ 20x1	AMRAP x 12min 10/8 Cal Bike / Row 12 Butterfly / Kipping Pull ups 8 DB Push Press 20/15 Kg 10 Hollow Rocks
WEDNESDAY	10reps Goblet Heel Sit 10reps/side Bent Knee Copenhagen Raise 10reps Squat Hip Rotations	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 Back Squat 5reps RPE @ 20x1	Every 4 min x 3 rounds 200m/250m Row / 12/15 cal Bike 15 American Swings 12 Toes2Bar Max Wall-Ball in remaining time Score = total wall-ball reps
THURSDAY	2set 10 Scap Push-ups 8/side Deadbugs 8 Prone IYT	4set of 8-10reps BB Z Press Rest 30sec 6-8 Strict Pull Ups Rest 90sec and Back to 1	EMOM x 15min 0-1min: 15-20 KB Sumo DL High Pull 1-2min: 50 DU / 100 SU 2-3min: 15 Weighted Sit-ups
FRIDAY	2set 15reps/side Banded TKE Step Down 6reps/side Front Foot Elevated KOT Split Squat 20-30sec Weighted Butterfly Stretch	Every 2:30min x 3set Front Squat 5reps RPE 7 @ 20x1	AMRAP x 15min 8 Alt Devil’s Splitters (Devil’s press + split stance variation) 10 Box Jump Step-Downs 12 Dual DB Front Rack Reverse Lunges 40m Farmers Carry Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!