Power clean wave E90s / or E2MOM
3-2-1
3-2-1
3-2-1
+
1x 10 power clean (65--70% of daily complex/ tng reps)

PK 45 min
100 rope jumps
15 box step ups
30s HBH
30s AB
2000m machine
10 ring rows
10s hang at the top of the bar
10+10 Bulgarian squats
5+5 standing lever hip rotations

WORKOUT
EMOM x 24 MINUTES
MIN 1 - :45 Gym. Pulling Option*
MIN 2 - :45 Alt. Box Step-Ups
MIN 3 - :45 Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 - :45 Plank Hold (elbows or straight arms, your choice)
*Gym. Pulling Options: Strict Ring Muscle-Ups, (Weighted) Strict Pull-Ups, Jumping Pull-Up to Pause, Ring Row

• RPE 5
• Video: https://vimeo.com/825211670?share=copy

3 rounds
5 pass throughs
10 alternating kettle bell snatches 24kg/16kg
10 alternating kettlbell squat cleans
10 ring dips

Paused Snatch Deadlift
4 x 4. Rest 2:00
– 1s pause below knee and above the knee
– Improve from last week
– 2-3 Warm-up sets

Back squat
4-4-3-3

(2-3reps in tank)

4x 2 snatch + 2 hang snatch ( 65-75% of 1rm)
3x 1 snatch + 1 hang snatch (75-83%)

OHS

4x3

(80-85% of 1 rm snatch)

10 rounds with partner YGIG
5 deadlifts 100kg’/75kg
14 push ups
22 DUs
400m row

Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

3 Rounds
- rest 4 min between rounds
- RPE 8.5

Run 500m
rest 01:15
Run 400m
rest 01:15
Run 300m