Anthony 170112

WARMUP (10)

3 Minutes Bike

Oly Warm-up

Oly (30)

Every Minute For 8 Minutes, Alternating Exercises
6 Behind the Neck Presses From Split Position
5 Jump to Split
4 Tall Jerks
3 Split Jerks

Rest 1 Minute

Immediately into Jerk Variations
Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 High Hang Clean + 1 Jerk Dip + Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean Deadlift to Power Position + 1 Hang Clean + 1 Pause Split Jerk

Rest 1 Minute

Every Minute For 4 Minutes (4 sets)
1 Clean + Split Jerk (w/3″ Pause in Receiving Position)

 CONDITIONING (30)

20 Minute Clock

2 Heavy Clean & Jerks
4 Tall Box Jumps
6 Heavy GHD Rows
8 Strict/Kipping Pull-ups
1:00 Weighted Deficit Plank on Rings

STRETCH (10)