WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 6rep/side Landmine B Stance RDL 6reps/side Tall Kneeling Landmine Press 8reps/side Tall Kneeling Landmine Twist	Every 90sec x 3set Power Snatch 2 Set: 3reps @ 75% 1 Set: 3reps @ 80-85% Rest 2min Every 2min x 3set Clean Grip DeaLift 5reps RPE 7 / RPE 8 / RPE 9 @ 20x1	For Time 10–8–6–4–2 SA DB Hang Power Clean (each arm) Box Jump V-Ups After each round: 40m SA Farmer Walk (alternate arms) Time Cap: 12min
TUESDAY	2set 30sec Supinated Passive Hang 30m DB Filly Carry 10-20m Crab Walk	Every 1:30min x 3set Pause Push Jerk 3reps RPE 7 Rest 2min Every 2min x 4set DB Bench Press 3.3reps RPE 7 @ 20x1 Cluster Sets	AMRAP x 10min 6 Burpee 9 Kipping/Butterfly Pull ups 12 R. Swings Finisher: ** Max Time Plank Hold
WEDNESDAY	2set 10reps Reverse Nordic Band Assisted 12 Lateral Banded Steps 45sec Wall Sit	Every 1:30min x 4set 1 Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean @ 70-80% Rest 2min Every 2min x 3set 1:1/4 Back Squat 3reps @ RPE 7	AMRAP x 5min 40 DU / 80 SU 20 Goblet Walking Lunges (DB or KB) 2min REST AMRAP x 5min 16 Alt DB Snatch 12 Tall Box Step-Overs
THURSDAY	2set 10 Banded Cat-Cows 12 Reverse Snow Angels 4 Inch Worms	4set of 12reps Seated KB Press Top Down @20x1 Rest 60sec 10reps Supinated BB Bent Over Row @20x1 Rest 90sec and back to 1	For Time 21–15–9 HRPU Wall Balls Toes-to-Bar Time Cap: 12min
FRIDAY	10reps/side Hand Supported Poliquin Step Up 10reps/side Half Split Hip Hinge 20sec/side Side Plank 8reps/side BW KOT Split Squat	Every 2:00min x 4set Tempo Front Squat 3reps RPE 7 @ 32x1	For Time Buy In: 25-20cal Row / Bike / 70 DU / 140 SU 4 Rounds of 14 Alt High Plank DB Row 20 BW Reverse Lunges Cash out: 25 BW Squat 25-20cal Row / Bike / 70 DU / 140 SU Παρασκευούλα Ζάχαρη! Παρασκευούλα Μέλι!