WEEKLY PROGRAM

	WARM UP	STRNGTH / SKILL	METCON
MONDAY	2set 90sec Cardio Of Choice 30sec Hip Thrust March 10reps/side BW Walking Lunge	Front Squat 5set x 3reps Build a Heavy Triplet Rest 1:30-2:00min Between set	Every 90sec x 10set Back and Forward Ladder DB Front Rack Walking Lunges 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10
TUESDAY	2set 15reps Band Pull Apart 10reps Reverse Snow Angels 5reps/side Plank Walk Up	BB Bench Press 5set x 5reps @ 20x1 Rest 1:30min Between set	Every 2:00 x 6 rounds 12 Dual DB Push Press 24 Total Alt KB Gorilla Rows Remaining time: Max Cal Row/DU/SU in
WEDNESDAY	2set 8reps/side SL DB RDL 8reps/side Half Kneeling SA Arnold Press 8reps Half Kneeling DB Chop and Lift	1) Every 1:30min x 3set 3 Hang Power Snatch @ 60-70% 2) Every 1:30min x 3set 2 Power Snatch @ 75-80%	AMRAP x 10min 3 Hang Power Snatches 45/35 Kg 6 Toes2Bar 9 R.Swings
THURSDAY	2set 20m/side SA KB Bottoms Up Rack Carry 10 Bulgarian Ring Row 20sec/side SA Shoulder Tap Hold	15min Handstand Practice OPTION A Every 2:30min x 4set Wall Walks 3-5 Wall Walks with 10sec Hold on Top OPTION B Every 2:30min x 4set 45sec-1min HS Hold / HS Balance OPTION C Every 2:30min x 4set HS Walk / Wall Climb Shoulder Taps	EMOM x 12min 0-1min: 12 DB Z Press 1-2min: 15 Kipping / Butterfly Pull Ups 2-3min: 20 BW Squat
FRIDAY	3set 45sec Jump Rope (singles/doubles) 10 Good Mornings (empty bar) 8 R. Swings 6 Hollow Rocks / 20sec Hollow Hold		AMRAP x 10min 10 Deadlifts (70/50kg) 15 Wall Balls 20 DU / 60 SU 3min REST C) METCON 2 For Time: 40/30 Cal Bike / Row 30 Box Jump Overs 20 Power Cleans (60/40kg) Time cap: 10min