WEEKLY PROGRAM

30/03-03/04/26

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Cardio 8/side Goblet Reverse + Forward Lunge 10 Lateral Box Step-ups	Back Squat 5 sets × 3 reps @ 85-90% 1RM Rest: 1:30-2:00min	For Time : 20-30-40-30-20: BW Walking Lunges R. Swings Alt V-Ups Time Cap: 14min
TUESDAY	2set 90sec Jump Rope 10 Prone BTN PVC Press 8/side Seated DB Arnold Press 15 Banded Face Pulls	Strict Press 5 sets × 3 reps @ 80% 1RM Rest: Rest: 1:30-2:00min	AMRAP x 12min: 1 Wall Walk 15 Kipping / Butterfly pull ups 20 Wall Balls ** In every round you add 1rep in Wall Walks starting from 1rep until 5
WEDNESDAY	2set 90sec Cardio of Choice 8 Snatch Grip RDL (empty bar) 6 Hang Muscle Snatches (empty bar)	Power Snatch 5sets × 3reps @ 70-75% 1RM Rest: 90sec	Every 2min x 6set 3 Power Snatch 50/35kg 4 Front Squat 4 Burpee Box Step-overs
THURSDAY	2set 8reps/side Front Foot Elevated KOT Split Squat 8 Banded Pull-throughs 8reps/side Bird - Dog Row	Deadlift 5 sets × 3 reps @ 85-90% 1RM Rest: 2:00min	For Time: 50 Deadlifts (light: 60/45kg) 100 DU / 200 SU 100 KB Swings High Pull ( 24/20Kg ) 100 DU / 200 SU 50 Deadlifts Time Cap: 15min
FRIDAY	2 sets: 90sec Cardio 10 Clean Grip Deadlifts 8 Front Squats 6 Push Jerk	Clean & Jerk 5 sets × 2 reps @ 75-80% 1RM Rest: 1:30min	For Time 40 Power Cleans (50/35kg) Every time you drop the bar: 3 Burpee Over Bar