Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Alt V Ups 
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest 2 mins 
8 min EMOM at 50% of above

B.

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)

C.

5 rounds:

• 15 seconds bent knee hollow hold 
• 15 seconds hollow hold 
• 15 seconds active hollow hold 
• 15 seconds rest