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5 rounds for quality
10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold
5 mins of technique practice:
Toes to bar
Followed by;
1 min AMRAP of Toes to Bar
Rest 2 mins
7 min EMOM at 50% of above
5 sets in 6 mins: complete the following;
Snatch
OH Squat
400m Run
Max Pull Ups
Rest 2mins
Snatch/OH Squat Rep Scheme and weight:
Set 1: 10 reps @ 60/40kg
Set 2: 8 reps @ 65/45kg
Set 3: 6 reps @ 70/50kg
Set 4: 4 reps @ 75/55kg
Set 5: 2 reps @ 80/60kg
Scale snatch weight as appropriate. (As a guide, set 1 should be roughly 60% of 1RM)
5 rounds for quality
10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold
5 mins of technique practice:
Toes to bar
Followed by;
1 min AMRAP of Toes to Bar
Rest
3 min light Assault Bike
3 Sets
Deadlift
Blood Flow Recovery Session (Don't Go Above 70% Effort)
45 Min AMRAP
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