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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
10 min EMOM at 50% of above
Take 10 mins to build to a heavy power clean,
Complete 1 rep every 30 seconds for 6 mins.
Use weight from above here.
3 rounds for time
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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