WEEKLY PROGRAM

06/04-10/04/26

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio 10 Goblet Squats 6/side Forward and Lateral Lunges	Back Squat 5 sets × 2 reps @ 90-92% 1RM Rest: 2:00min	5 Rounds for Time: 1 Round of Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press (behind neck) 10 Burpees Rest 60sec between rounds Weight: 60/40kg
TUESDAY	2 sets: 90sec Jump Rope 10 Banded Face Pulls 8/side Seated DB External Rotation 10/side SA DB Strict Press	Push Press 5 sets × 3 reps @ 80-85% 1RM Rest: 2min	AMRAP x 10min: 5 Push Press (60/45kg) 10 Chest2Bar Pull-ups 15 DB Floor Press 20 DU / 60 SU
WEDNESDAY	2 sets: 10 Reverse Snow Angels 6 Snatch Grip BTN Push Press 6 Muscle Snatches	Every 90sec x 6set 1set x 3 Power Snatch @ 70% 1set x 3 Power Snatch @ 75% 2set x 1 Power Snatch 80-85% 2set x 1 Power Snatch 90%	Every 3-3-3-4min / 1min Rest between 24 Alt DB Snatches 22.5/15kg 10 x 10m Shuttle Runs Toes2Bar **Until you reach 100 Toes2Bar
THURSDAY	2 sets: 90sec Cardio 8/side SL RDLs 10 Banded Pull-throughs 6 Ring Rows	Deadlift 5 sets × 1 rep @ 90-95% 1RM Rest: 2:00min	Every 2min × 8 rounds: Round 1: 5 Deadlifts @ 70% Round 2: 5 Deadlifts @ 70% Round 3: 5 Deadlifts @ 75% Round 4: 5 Deadlifts @ 75% Round 5: 5 Deadlifts @ 80% Round 6: 5 Deadlifts @ 80% Round 7: 5 Deadlifts @ 85% Round 8: 5 Deadlifts @ 85% Rest remaining time each round
FRIDAY	2 sets: 10 Clean Grip Deadlifts 8 Front Squats 6 Push Jerk	Clean & Jerk 6 sets × 1 rep @ 80-85% 1RM Rest: 2min	For Time: 5 Rounds: 4 Hang Power Clean 60/40kg 6 Box Jump Over 8 Weight Plate Turkish Sit up 10 Wall Ball Rest 30sec between rounds