Strength:nA) Snatch to max in 12 min (allow for 2 misses at 90% or above) then 75/3*3 sets, rest 90 sec between
Skill:nA1) Close Grip Bench Press: 1×10, 2×8, rest 60 sec betweennA2) Seated Sled Pull: Pull Weighted sled 50 feet AHAP THAT DOESN’T ALLOW YOU TO USE YOUR BACK: 3 Sets, rest 60 sec between
Conditioning:nAMRAP in 8 min:n12 Box Jump Step Downs (24/20)n8 KB Swing (53/35)n6 Shoulder to Overhead (115/75)
Rest 4 min
AMRAP in 8 min:n24 Double Undersn8 Thrusters (95/65)n12 Toes To Bar
Developing Power & Strength through the use of the Olympic Lifts.
131231: Deep Performance
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.