Monday 14/9/15

AM
AMRAP 20
AD 100 cal
20 Down Ups
Rest 30s
= 5rds + 100 Cal +2 Down Ups

MD
A.Snatch Grip DL – 4×8 Rest 2 mins = 100/”/”/”
B.Hang Snatch + Snatch – 7x Rest 2 mins (pause in catch – if you step forward out of it, no rep) = 102.5/”/”/105fail/105/”/105fail/105/”
C.HBBS – 5×4 rest 2 mins = 152.5/”/155/”/”
D.GHD GH Raise – 5×6-8+15s Sorenson Hold with weight. Rest 2mins = 8 reps + 20kg sorenson/”/”/”/6 reps + 20kg.

PM
4-5x
L-Sit Hold on rings – 10-30s – Had to do these on parallettes as I already struggle holding for more that 10s without instability of rings = 15/10/10/8/9
Rest 30s
8-12 Strict T2B = 12/12/10/10/9
Rest 30s
6-8 Pistols w/8kg KB (Easy? Add weight) = 8x24kg all sets
Rest 2 mins

This PM workout was a hideous attack on my abs…thank you.

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Monday 14/9/15

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