WEEKLY PROGRAM

	WARM UP	STRENGTH/SKILL	METCON
MONDAY	2set 90sec Cardio of Choice 10 Good Mornings (empty bar) 10 Glutebridge 15 Prone Banded Hamstring Curls	1RM DEADLIFT 75% × 1 rep Rest 1:30min 80% × 1 rep Rest 2:00min 85% × 1 rep Rest 2:00min 90% × 1 rep Rest 2:00min 93% × 1 rep Rest 2:30min 95-97% × 1 rep PR attempt Rest 2:30min 100%+ × 1 rep optional	AMRAP x 10min 12 R. Swings 10 Alt Box Step-ups 6 Burpees
TUESDAY	2set 15 Band Pull-aparts 10 Banded Face Pulls 10 Banded Pass Through 10 Scapular Push-ups	1RM BENCH PRESS 75% × 1rep Rest 1:30min 80% × 1rep Rest 1:30min 85% × 1rep Rest 2:00min 88% × 1rep Rest 2:00min 92% × 1rep Rest 2:30min 95-97% × 1rep PR attempt Rest 2:30min 100%+ × 1rep optional	Every 2:00 × 5 rounds: 10 Kipping/Butterfly Pull ups 8 Dual DB Push Press 22.5/15kg 6x10m Shuttle Sprints
WEDNESDAY	2set 8reps Snatch Grip RDL 8reps/side Half Kneeling SA KB Press 10/side Side Plank Hip Taps	1RM SNATCH 75% × 1rep Rest 1:30min 80% × 1rep Rest 2:00min 85% × 1rep Rest 2:00min 88% × 1rep Rest 2:30min 92% × 1rep Rest 2:30min 95% × 1rep Rest 2:30min 97-100% × 1 rep (PR attempt)	Every 2min × 6 rounds: 3 SA DB Overhead Lunges (R) 15/10kg 3 SA DB Snatches (R) 3 SA DB Overhead Lunges (L) 3 SA DB Snatches (L) Max DU / SU in remaining time
THURSDAY	2set 10 Cat-Cow 4 Inchworms with push up 6reps/side Seated DB External Rotation	EMOM x 6min 0-1min: 1 Wall Climb 30sec Hold / HS Balance / HS Walk 1-2min: 20-30sec Hanging L-sit EMOM x 6min 0-1min: 8-10 Dual DB Z-Press 1-2min: 10-15/side DB Russian Twists	For Time 30 DU / 90 SU 20 Toes2Bar 10 Strict HSPU / Pike Push-ups 20 Toe2Bar 30 DU / 90 SU Time Cap: 12min
FRIDAY	2set 90sec Cardio of Choice 10 Seated DB Goodmorning 4/side Cossack Squats 8 R. Swings		For Time: 300m Run / 50m BW Walking Lunges 40 Wall Balls 30 Cal Row/Bike 20 Alternating DB Clean (22.5/15kg) 10 Burpee Box Jump Overs 20 Alternating DB Clean 30 Cal Row/Bike 40 Wall Balls 300m Run / 50m BW Walking Lunges Time cap: 20min