WEEKLY PROGRAM

20/04 - 24/04/26

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio of Choice 30sec Split Squat Isometric 6 Inchworms to Push-up	Front Squat Every 2min x 3set 5 reps @ 70-75% 1RM	For Time: 100 DU / 300 SU 40 Wall Balls 30 R. Swings (24/16kg) 20 Box Step-overs 10 Burpee Broad Jumps 20 Box Step-overs 30 KB Swings 40 Wall Balls 100 DU / 300 SU Time Cap: 18min
TUESDAY	2 sets: 10 Banded Shoulder External Rotation 10 Scapular Push-ups 8/side SA DB Press	Push Press Every 2min x 3set 5 reps @ 70-75% 1RM	For Time Ladder (1-2-3-4-5-6-7-8-9-10):* 1-2-3... Cal Bike / Row 1-2-3... Goblet Squat 1-2-3... SA DB Snatches (each arm, 22.5/15kg) Climb the ladder, then descend back down Time Cap: 15min
WEDNESDAY	2 sets: 90sec Cardio Front Foot Elevated Hand Supported Suitcase KOT 30sec Horse Stance Pulse 6 Inchworms	Deadlift Every 2min x 3set 5 reps @ 70-75% 1RM	For Time: 300m Run 50 Plate GTO (20/15kg plate) 40 Toes2Bar (or knee raises) 30 Dual DB Thrusters (15/10kg each) 20 Lateral Box Step Over 10 Hang Power Clean (50/35kg) 300m Run Time Cap: 20min
THURSDAY	2 sets: 8 Overhead Squats (PVC) 6 Snatch Grip RDL (empty bar) 4 Muscle Snatches (empty bar)	Power Snatch Every 90sec x 4set 3 reps @ 70-75% 1RM	EMOM x 18min: Min 1: 15/12 Cal Bike / Row Min 2: 15 HRPU Min 3: 15 Kipping / Butterfly Pull ups
FRIDAY	2 sets: 10 Clean Grip DL 6 Push Jerk (empty bar) 4 Hang Power Cleans (light)	Power Clean Every 90sec x 4set 3 reps @ 70-75% 1RM	AMRAP x 15min: 12 Cal Row / Bike 10 Alt DB Clean & Jerks (22.5/15kg) 8/side BW Walking Lunges 6 Alt SA Devil Press (20/15kg)