Preparation
8 Scapula Pull-ups
8 Scapula Press-ups
5 OHS with 3 sec pause
3 sets

Weightlifting
2 Power Snatch; up to heavy set

EMOM 20:
Min 1 – 3 Overhead Squats
Min 2 – Pull-ups
Min 3 – 3 Overhead Squats
Min 4 – Toes-to-Bar

*Pull-ups are for one unbroken set each time & should be at a rep scheme that can be sustained for the 10 sets.
*Toes to Bar are for one unbroken set each time & should be at a rep scheme that can be sustained for the 10 sets.
*OHS should be at a weight that you can sustain 3 unbroken reps for all of the 20 sets (60 reps total), maintaining the speed out of the hole.

Flexibility