WEEKLY PROGRAM

25/05 - 29/05/26

	WARM UP	STRENGTH	METCON
MONDAY	2 sets: 90sec Cardio of Choice 6/side Ring Assisted Cossack Squat 10steps/side Dual KB Rack Lateral Banded Walk	Back Squat Every 2min × 3 sets 3 reps @ 75-80% 1RM	AMRAP x 15min: 15 Wall Balls 10 Box Step-overs 5 Power Cleans (60/45kg)
TUESDAY	2 sets: 90sec Jump Rope 8 Ring Y Row 8 Half Kneeling BW Winmill	BB Strict Press Every 2min × 3 sets 3reps @ 75% 1RM @ 20x1	For Time: 21-15-9: Cal Row / Bike BB Push Press (45/35kg) Kipping / Butterfly Pull-ups Time Cap: 15min
WEDNESDAY	2 sets: 90sec Cardio 12 Banded Good Mornings 10reps/side KB Ballistic Row	Deadlift Every 2min × 4 sets 3 reps @ 75-80% 1RM	Every 2min × 6 rounds: 8 Deadlifts (60/45kg , touch and go) 10 Box Jumps Rest remaining time
THURSDAY	2 sets: 15 Supinated Band Pull Apart 10steps/side Lateral Banded Walk 8reps/side Tall Plank to Toe touch	Power Snatch Every 90sec × 4 sets 3 reps @ 75% 1RM	For Time: 20 Power Snatches (35/25kg) 40 Alternating Reverse Lunges 60 DU / 150 SU 40 Alternating Reverse Lunges 20 Power Snatches Time Cap: 15min
FRIDAY	2 sets: 90sec Cardio 10reps/side SL Glutebridge 6m/side Lateral Quadruped Crawl	Power Clean Every 90sec × 4 sets 3 reps @ 75% 1RM	For Time: 25-20-15-10-5: Toes2Bar Power Cleans (50/35kg) Burpees Time Cap: 18min