WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY
TUESDAY	2 sets: 90sec Cardio of Choice 10 Goblet Squats 6/side Cossack Squats 20-30sec Hanging L-sit (bent knees)	Front Squat 5 sets × 3 reps @ 80-85% Rest: 2min between sets	For Time: 30-20-10: Front Squats (50/35kg) R. Swings Weight Plate Turkish Sit Up Time Cap: 12min
WEDNESDAY	2 sets: 15 Banded Face Pulls 10/side BW Side Plank Powell Raises 8/side Bottoms Up KB Press	Push Jerk 5 sets × 3 reps @ 80-85% Rest: 2min between sets	EMOM x 15min: 0-1min: 15 Dual DB Push Press 1-2min: 10 Box Jumps 2-3min: 15 Wall Balls
THURSDAY	2 sets: 90sec Cardio 6 Sumo Stance Good Mornings 8/side SL RDL (light DB)	Sumo Deadlift 5 sets × 5 reps Rest: 2min between sets	AMRAP X 12min 30m/side SA Farmer Carry 9 Burpees 12 Kipping / Butterfly Pull-ups 15 DB Goblet Squats (22.5/15kg)
FRIDAY	2 sets: 10 Clean Grip Deadlifts 8 Front Squats (empty bar) 4 Hang Power Cleans (light)	Power Clean Every 2min x 5set 3 reps @ 80-85%	For Time : 21-15-9: Power Cleans (50/35kg) Push-ups Toes2Bar Time Cap: 8-10min