Practice for:
- Front Rack Lunges 35/25kg
- Bar Hop Overs (sync)
- OHS (sync)

Find the best way for you to complete Front Rack Lunges. You can either step forward, or backwards and do multiple reps with one leg or alternate legs on each rep.
Train your sync with partner and find the right rhytm!

3-4 Sets for quality:
10 Plank Pike Ups on Rower Slider
30m Double KB OH Walks
10 Ring Rows (feet elevated)
10 Cossack Squats
- Rest as needed

Front squat 10-5-3-1-1-1-3-5-10 reps

🩵🦎🦩🩵🦉😼🩵

EMOM x 9 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - 5-7 Tuck-Up + V-Up
MIN 3 - :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.

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