Anthony & Danielle 160708

WARM-UP (10)

Row 500m

2 Rounds

10 Clam Shells

T-Spine Stretch

Hip Stretching Progression

2 Rounds

10 Wall Angels

10 Pull-Aparts

STRENGTH I (10)

7 Min EMOM

1 Assisted Strict Ring Muscle-Up 

STRENGTH II (25)

6 Min EMOM

1 Split Jerk Behind the Neck +

1 Jerk Dip +

1 Split Jerk

Rest 3 Minutes

6 Min EMOM

1 Clean Deadlift to Power Position +

1 Power Position Squat Clean +

1 Split Jerk

Rest 3 Minutes

6 Min EMOM

1 Segmented Squat Clean (+ 1" Pause at Knees) +

1 Split Jerk

CONDITIONING (10)

5 Rounds For Time:

12 Alt. Lunges 105/55

8 Lateral Burpees