Rest day - what did you do?

Rest day - what did you do?

For time:

40-30-20-10
wall ball @9/6kg
after every set: 6 devils press @2x22.5/15kg

15 Minutes, For Quality:
30m/side Crossbody Carry (one DB/KB in Front rack the other is in OH position)
10 Strict Pull-ups
5 Strict Dips

Pull-ups: Strict CTBs, chin over strict, chin-up strict, 5 x jump up and controlled negative, 10 x ring rows
Strict Dips: Ring, bar, between box, box.

A: Snatch komplex: hang snatch pull – power snatch (excentric)
B: Snatch doubles (heavy)
C: Clean pull @90% 3x2

Gymnastics Skill

Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!

A: Drop snatch to snatch balance
B: Bottom paused snatch doubles
C: Frontsquat AMRAP @85%

A:Muscle snatch + no contact snatch x2
B: Power snatch + 2xOhs
C: Thruster emom 7’ @80% x 5

4 Rounds of:
20 DB Hang Power Snatch @22,5/15kg (10 each )
15 Barbell Rows @42.5/30kg
10 Strict Chin-ups
Rest 2:00
Timecap: 20 mins

1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM.
- Goal: build to 85-90% of current 1RM in known

2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00
- Goal: Build to 80% of 1RM Front Squat

3) DB RDLs: 4 x 10. Rest 60s.

4) Walking DB Lunges: Max Steps in 8:00
* every time you stop complete 30s Elbow Plank Hold
- Goal: Complete 50+ reps