WEEKLY PROGRAM

23-27/03/26

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio of Choice 6/side Goblet Cossack Squats 10 BW Squats (3sec pause)	Back Squat 5 sets × 5 reps @ 75-80% 1RM Tempo: 20X1 Rest: 1:30min	AMRAP x 12min 6 Hang Power Clean 50/35kg 8 Burpees 10 Box Jumps
TUESDAY	2 sets: 90sec Jump Rope 15 Band Pull-aparts 8/side Half Kneeling Bottoms Up KB Press 10 Scapular Push-ups	Strict Press 5 sets × 5reps @ 70-75% 1RM Tempo: 20X1 Rest: 1:30min	EMOM x 15min 0-1min: 15 HRPU 1-2min: 12 Kipping/Butterfly Pull ups 2-3min: Max Cal Row/Bike
WEDNESDAY	NATIONAL DAY	NATIONAL DAY	NATIONAL DAY
THURSDAY	2 sets: 90sec Cardio 8 Good Mornings (empty bar) 8/side Single Leg RDL 5 Inchworms	Deadlift 5 sets × 5 reps @ 80-85% 1RM Rest: 1:30-2:00min	For Time : 200m Farmer's Carry 50 R. Swings 25 Weighted Sit ups 50 R. Swings 200m Farmer's Carry Time Cap: 12min
FRIDAY	2 sets: 10 Clean Grip Deadlifts (empty bar) 8 Front Squats (empty bar) 6 Push Press (empty bar) 4 High Hang Cleans (empty bar)	Clean & Jerk 5 sets × 3 reps @ 70-75% 1RM Rest: 1:30min	For Time : 10-9-8-7-6-5-4-3-2-1: Calorie Row/Bike Burpee Box Jump Overs DB Snatches each arm 22.5/15kg Time Cap: 15min