WEEKLY PROGRAM

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 10 Reverse Nordic Band Assisted 7reps/side Low Switch Cossack Squat 12reps/side Lateral Banded Walks	Back Squat Back Squat 3set × 5reps @ 50-60% Tempo 30x1 Rest 1:30min between set	AMRAP x 12min 12 R.Swings 9 Lateral Box Step-Overs 6 Goblet Squats 3 Burpees
TUESDAY	2set 12 Banded Pass Through 8reps/side Bird Dog Row 8reps/side Half Kneeling Bottoms Up KB Press	Incline BB Bench Press 4set x 6reps @ 20x1 Rest 1:30min between set	EMOM x 16min 0-1min: 8/arm SA DB Push Press 1-2min: 14 Alt KB Gorilla Row 2-3min: 15 BW Squat 3-4min: Max Cal Row / Bike in 45sec
WEDNESDAY	2set 8reps Snatch Grip RDL 8reps/side Half Kneeling SA Arnold Press 8reps Half Kneeling DB Chop and Lift	Snatch Complex Every 2min x 5set @ 50% 1 High Hang Power Snatch 1 Low Hang Power Snatch 1 Power Snatch	For Time : 40 DU / 80 SU 30 SA DB Overhead Walking Lunges 20 Hang Power Snatches 35/25kg 10 Alt SA DB Devil's Press 20 Hang Power Snatches 30 SA DB Overhead Walking Lunges 40 DU / 80 SU Time Cap: 14 min
THURSDAY	2set 10m Side Bear Crawl 12 Wall-facing Shoulder Taps 10 Hollow Rocks	1) Every 2min x 3set 8-10 Kipping / Butterfly Chest2Bar Pull ups 2) Every 2min x 3set 5reps 3sec Negative ONLY Pull ups	For Time 5 Rounds 6 Strict HSPU / Pike Push-ups 12 Toes-to-Bar 12 Supinated Ring Rows 6/6 DB SA Turkish Sit Up Rest 30sec Between set
FRIDAY	3set 90sec Cardio Of Choice 4/side Spiderman Lunges with Rotation 10 Good Mornings (empty bar) 6 Inchworms to Push-up		AMRAP x 8min: 10 Wall Balls 8 Box Jump Overs 6 Power Cleans (50/35kg) 3min REST METCON 2 For Time: 40/30 Calorie Row/Bike / 70 DU / 200 SU 30 Alt DB Snatches 22.5/15kg 20 Kipping / Butterfly Pull-ups 30 Alt DB Snatches 40/30 Calorie Row/Bike / 70 DU / 200 SU Time Cap: 12-14min