WEEKLY PROGRAM

28/07 - 01/08

	WARM UP	STRENGTH	METCON
MONDAY	2set 10/10 Pall of Press 8/side Cossack Squat 12-16 Alt Quadruped Shoulder Taps	STRENGTH Every 1:30min x 4set Clean Complex 1 Power Clean + 1 H.Power Clean + 1 Front Squat @ 70-80% 2min Rest Every 2min x 3set 8/leg Dual DB Suitcase Step up	AMRAP x 10min 10 Kipping Pull ups 10 Box Jumps 10/arm DB Hang Power Clean 20 Alt Weighted Russian Twists
TUESDAY	2set 10 Cuban Press 8 Pause Goblet Squat 20sec/side Side Plank Rotation	Every 2:00min x 4 Sets Push Press Set 1: 10reps - RPE 8 Set 2: 8reps - same weight Set 3: 6reps - same weight Set 4: 4reps - same weight	For Time: 21-15-9 Dual DB Push Press Goblet Squats Sit-ups After each Round 150m Run
WEDNESDAY	2set 15 Band Pullapart 5/side Shinbox Goodmorning + Switch 10/side Side Plank Hip Taps	Every 90 sec x 4 sets 2 Pause at Knee Power Snatch 2 Set: @ 70-75% 2 Set: @ 75-80% 2min REST Every 2min x 3 set Front Squat 5reps @20X1 - RPE 7	HIIT 4 Rounds Of 40sec Alt DB Thrusters 20sec OFF 40sec DU / SU 20sec OFF 40sec Toes2Bar 20sec OFF
THURSDAY	2set 8-10reps Prone Behind the neck Press (PVC bar) 8-10 Ring Y Row 30sec Hollow Hold	Every 3min x 4set 10-12reps Incline Bench Press 30sec AMRAP Chin Ups	For Time 4 Rounds of 16 Alt DB Snatch 10 Burpees 60m Farmers Carry **After 2nd round reduce burpees by 2 and increase DB Snatch by 2
FRIDAY	2set 5 InchWorm to Push up 10/side SL Glutebridge (2sec pause) 30sec Plank Hold	Every 2min x 4set Deadlift Set 1: 10reps @ 60% Set 2: 8reps @ 70% Set 3: 6reps @ 75% Set 4: 4reps @ 80%	EMOM x 15min 0-1min: 20 R.Swings 1-2min: 10/side KB Suitcase DL 2-3min: 15-20 Push Ups