Skill/Strength: front rack lunges work with 50% of your 1RM. main focus is stabilisation of the lunge. do 5 sets à 6 reps (3 each leg) with a 3 sec pause in the lunge position.
Conditioning: 4RFT (TC: 15min)
16 KB lunges
16 KB power swings
Deload week (use slightly lighter weights this week for recovery)