Rest Day / Catch Up Day / Oly Focus / Mobility

For time:

3 x Rope Climb Ascents
30 x Thrusters (52kg / 30kg)
30 x K2E
3 x Rope Climb Ascents

and for EMOM until finished perform 3 Burpees

Enjoy!

1) Pang Snatch Progression Drills "All Positioning work" (L)

2) 4 Rounds for reps of

1 minute worth of HSPU's
1 minute worth of S.L.P.Snatch (40 / 25)
1 minute worth of Box Jump (24 / 20)
Rest 2 minutes

Total amount of reps = score

1) 3 x 10 Front Squat (Slow) "Positioning"

2) For time:

25 x Wallball Shots
200m Run
25 x Pull Ups
400m Run
25 x Pull Ups
200m Run
25 x Wallball Shots

21-15-9 reps for time of:

100kg Deadlift
GHD Sit Ups