WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Cardio of Choice 15 Banded Good Mornings 12 BW Squats 10/10 Cossack Squats	Back Squat 3set × 10reps @ 65-70% Tempo: 30X1 Rest 2min Between sets	Every 3:00 × 5 rounds 15 Wall Balls 14 Alternating DB Reverse Lunges 60m Shuttle Sprints Forward/Reverse
TUESDAY	2set 10 Prone Half Angels 15 Banded Face Pulls 8/8 SA Half Kneeling DB Strict Press	Push Press 5set × 3reps @ 20X1 tempo 3-rep max (not failure) Rest 1:30-02:00min Between sets	Intervals 4 rounds of 40sec Dual DB Push Press 20sec REST 40sec Toes2Bar 20sec REST 40sec DU/SU 20sec REST
WEDNESDAY	2set 10 Clean Grip Deadlift (empty bar) 8 Front Squats (empty bar) 6 Strict Press (empty bar)	Every 2:00 × 5 sets: 1 Power Clean 1 Front Squat 1 Push or Split Jerk *Build to 75-85% of 1RM Clean & Jerk*	AMRAP x 12min: 3 Power Cleans (60/45kg) 6 Box Jumps 9 Push-ups 12 Cal Row/Bike
THURSDAY	2set 20 High Plank Shoulder Taps 10 Prone BTN Press (PVC Bar) 8 Ring Y Row	Every 1:30min x 3set 45sec-1min HS Hold / HS Balance HS Pike Hold Every 2min x 3set 5 HS Push up only Negative	For Time: 5 Rounds of 12 BB Floor Press 14 Alt DB Snatch 12 V-Ups
FRIDAY	2set 90sec Cardio of Choice 8reps/side Dual KB Split Stance RDL 10reps/side KB Ballistic Row	Deadlift 5sets × 2reps Build to heavy double (90-95% of 1RM) Rest 2min between sets	EMOM x 16min 0-1min: 10/12 Cal Row/Bike 1-2min: 10 DL 60/40kg 2-3min: 12 Box Jump Overs 3-4min: 12 Kipping/Butterfly Pull ups