WEEKLY PROGRAM

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 6rep/side Alt Narrow Stance KB Rotational DL 6reps/side SA Tall Kneeling Bottoms Up KB Press 6reps/side Half Kneeling KB Chop and Lift	Every 75sec x 5set Power Snatch 1 Set: 1-2reps @ 75-80% 2 Set: 1-2reps @ 80-85% 2set 1rep 85-90% Rest 2min Every 2min x 3set Snatch Grip Block DeaLift 5reps RPE 7 / RPE 8 / RPE 9 @ 20x1	AMRAP x 12min 6 Hang Power Snatch @ 50% 9 Lateral Bar-Facing Burpees 12 Wall Balls
TUESDAY	2set 30sec Supinated Passive Hang 40m KB Front Rack Carry 10reps TheraBand Around The World	Every 1:30min x 3set Pause Push Jerk 2reps RPE 7 Rest 2min Every 2min x 4set Incline BB Bench Press 10reps RPE 7 @ 20x1 8reps RPE 7 @ 20x1 6reps RPE 7 @ 20x1 4reps RPE 7 @ 20x1	For Time 3 Rounds: 30m SA KB Overhead Carry (R) 30m SA KB Overhead Carry (L) 16 Alt DB Devil Press 12 Box Jump Step-Downs Time Cap: 12min
WEDNESDAY	2set 10reps Cyclist BW Squat 20sec Bent Knee Copenhagen Plank 15sec/side SL Wall Sit	Every 1:30min x 4set 1 Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean @ 70-85% Rest 2min Every 2min x 3set Back Squat 3reps @ RPE 7 @ 20x1	For Time 4 Rounds of 300/250m Row / 20/15 cal Bike 20 Goblet Squats 20 BW Walking Lunges Time Cap: 15min
THURSDAY	2set 20 sec Hollow Hold 20 sec Arch Hold 8 Scap Pull-Ups 8 Scap Push-Ups 20sec Wall-Facing Hold	EMOM x 12min 0-1min: Handstand Practice or Wall Walk 1-2min: Ring Support Hold 30sec 2-3min: Pike Compresion Lifts 10-15reps	AMRAP x 10min Ladder 2-4-6-8-10-12.... HRPU 4-8-12-16-20..... Alt BW Cossack Squat
FRIDAY	2set 10reps/side BW Side Plank Powell Paise 8reps/side PVC Alt Shoulder Circles	BB Strict Press Set 1: 7reps RPE 7 @20x0 Set 2: 5reps RPE 8 @20x0 Set 3: 3reps RPE 9 @20x0 Set 4: Drop Back to set 1 and perform Unbroken Max Reps @ 20x1 Rest 1:30min between set 3set of BB JM Press 8reps @20x0 Rest 30sec Ring Bicep Curls 10-12reps @20x0 Rest 90sec and back to 1	AMRAP x 12min 2-4-6-8-10-12.... Ring Rows 2-4-6-8-10-12.... Half Kneeling Landmine Press (each arm) *20m Dual KB Front Rack Carry after each round