Anthony & Danielle 141212

Warm-Up
2 rounds
1/4 Mile A.D.
20 Mtn. Climbers
10 Overhead Squat
5 Inch Worm Push Up

Bar Muscle-up
Hollow Snap
Arch Snap
1. Spot the Bar
2. Squeeze the Glutes
3. Shoulders over the Bar

Part I: Connectivity4 x 5 Sets Weighted Pull-ups

Part II: OHS/Snatch Technique (15)
Barbell/Dumbell

Part III: "Midline Massacre" (20 Min Cap)
For Time:
30 Front Rack Lunges 95/35
25 TTB (10 BARF)
20 Front Rack Walking Lunges 115/45
15 TTB (10 BARF)
10 Front Rack Walking Lunges 135/55
5 TTB/ (10 BARF)