Anthony & Danielle 141111

Warm-Up:

400m Run/Row/Bike

Y-T-W

Bands

Connectivity:

Isometric Holds:

4 Rounds

30" L-Sit/Rest 1 Min

30" Pull-Up Support/Rest 1 Min

One-Arm Handstand/Shoulder Taps on Wall

4 Rounds

30" Side Plank L&R

30" Pull-Up Support/Rest 1 Min

OH Press and Hold (75)

Part I: Strength

Warm-Up

10, 5, 3, 3

Build to a Heavy Power Clean

2,2,2,2,2 Barbell/5,5,5,5,5 Dumbell

Part II: Conditioning 

4 RFT:

5 Hang Power Cleans 40/5 KB Deads + 5 Russian Swings

10 Pull-ups/5 Strict Pull-ups

Run 200m