WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 10reps Cyclist Goblet Squat 15/side Banded Lateral Walk 12 Jump Squat	Every 1:30min x 3set 2 Power Clean @ 65-80% Rest 2min Every 2min x 3set 1:1/4 Back Squat Set 1: 3reps @ 20x1 RPE 7 Set 2: 2reps @ 20x1 RPE 8 Set 3: 1rep @ 20x1 RPE 9	EMOM x 12min 0-1min: 25 R.Swings 1-2min: 15 Wall Ball 2-3min: 12 Toes2Bar 3-4min: 12 Box Jump Over
TUESDAY	2set 30sec Passive Hang 40m DB Cross Body Carry 20m Crab Walk	Every 1:30min x 3set Mixed Grip Strict Pull ups 3+3reps Rest 2min Every 2min x 4set DB Bench Press 2.2reps Cluster Sets	AMRAP x 15min 12/10 Cal Row / Bike 10 Alt DB Snatches (22.5/15 kg) 20 DU / 40 SU 30m Farmer Carry KBs or DBs