Rest day - what did you do?

EMOM5
Snatch pull
Hang power snatch
2 snatch balance

E90s x 5
Snatch pull
Snatch

E2min x 6
Snatch

Skill work:
Handstand hold 15mim

3 x 10 pull ups
- rest 2min
- banded/ feet on the ground, unbroken set

EMOM 9
1. 20-30sec handstand/ free handstand practice
2. 10-30sec pull up top hold
3. 40sec max reps empty barbell bent over row

EMOM 18:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch 22,5/15kg
Minute 3: 45s Barbell Rows (43/30 kg)
Minute 4: 45s Echo bike moderate pace
Minute 5: 45s Double Unders
Minute 6: 45s Hollow Rocks

20 sec on 10 sec off
- Calories Erg
- Strict Pull Ups Or Ring Rows
- Burpees To Target
- Strict Handstand Push Ups Or Push Up

1) 45 sec Moderate Erg
2) 2 Strict Toes To Bar + 4 Kip Swing + 6 Toes To Bar
OR 2 Strict Knees To Elbow + 4 Kip Swing + 6 Kipping Knees To Elbow
*Scale by ability

Warm-up: 10 min easy ski/row/assault bike + 4 min mobility + 5 min barbell warmup

A:
10 x every 90s:
3 x tng power snatch + 3 x tng power hang snatch + 3 x ohs
Start from 50% of 1 Rm power snatch and build up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

5 sets of 3 Jerk Drive
- Stay light, go by the feeling and focus on full engagement of the legs and drive.

Emom 40

1. Row 12/10 cal.
2. Thruster x 12 @35/25kg
3. Box jump overs x 12
4. Rest
5. Ski 12/10 cal.
6. Reverse double db front rack lunges x 20 @2 x 22,5/15kg
7. Kb swings x 20 @32/24kg
8. Rest

Aim to have steady pace and to have atleast 15 sec. Rest before next minute.

3-5 rounds for quality:
30/24cal Row
20 Barbell Bicep Curls 20/15kg
10 Ring Dips