10 September

Training (2p)

A. Hang squat snatch; 7 tough singles; rest 2 min
*215/225x/225x/225/225/225/235

B. Jump switch lunges; 30 seconds for max height per jump alternating
legs; rest 2 min x5 sets
*Complete, 20-22 for all

C. Skin the cats; 10 reps x5; rest 90 seconds
*Complete

D1. Wall facing free standing hs hold (only feet touching the wall and
as close to the wall as you can comfortably get); amsap x5; rest 1 min
*50 Seconds for all 5

D2. Behind the neck wide grip pull ups; accumulate 10 reps x5; rest 2 min
*Complete, 10 U/B For all

+

For time:
50 GHD sit ups (U/B)
100 calories airdyne
200 double unders (120/80)
*10:15