Anthony & Danielle 160102

WARM-UP

 Recovery Row 500m (1:55/2:05 - 2:10)  then,

Crossover Symmetry, Activation

3 Sets Kipping Ring Row + 2 Negative Ring Dips

STRENGTH (20)

12 EMOM

Min 1: Handstand Hold&Shuffle/3 KHSPU

Min 2:  Handstand Walk/3 C2B Pull-UPs

Min 3:10 Cals A.D.

WEIGHTLIFTING

Every 90" For 9 Minutes

High Hang Power Clean + Hang Squat Clean + Pause Split Jerk

Every 90" For 9 Minutes

Hang Power Clean + Hang Squat Clean + Split Jerk Pause

Every 90" For 9 Minutes

Full Clean & Jerk

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar