WEEKLY PROGRAM

02/06 - 05/06/26

	WARM UP	STRENGTH	METCON
TUESDAY	2 sets: 10 Goblet Heel Sit 6/side Low Switch Cossack Squat 30sec Dual KB Rack March	Back Squat Every 2min × 5 sets 2 reps @ 80-85% 1RM	Every 3min × 5 rounds: 15/12 Cal Row / Bike 12 DB Thrusters (17.5/12.5kg) 9 Burpee Box Step-overs Rest remaining time
WEDNESDAY	2 sets: 90sec Jump Rope 8 Prone BTN Press (PVC Bar) 15sec Dual DB Bent Over Row Iso	BB Strict Press Every 2min × 5 sets 2reps @ 80-85% 1RM @ 20x1	AMRAP x 10min: 5 Push Jerk (60/40kg) 10 Box Jumps 15 HRPU
THURSDAY	2 sets: 90sec Cardio 30sec/side SL Hip Bridge Hold 8reps/side Split Stance KB Row	Deadlift Every 2min × 5 sets 2 reps @ 80-85% 1RM	For time: 5 Rounds of: 5 Power Snatches (40/30kg) 50 DU / 120 SU 12 Toes2Bar Time Cap: 15min
FRIDAY	2 sets: 90sec Cardio 6reps/side Glutebridge March 30-40sec Quadruped Plank KB Pull Through	Power Clean Every 90sec × 5 sets 2 reps @ 80-85% 1RM	Every 90sec × 8 rounds: 2 Power Cleans (60/45kg) 4 Front Squats 6 Kipping/Butterfly Pull ups Rest remaining time