Complete in Order

Strength:

A) 12 min. to find max for complex: BN jerk + jerk from rack/blocks

B) BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week

Skill:

A) 5 sets of 5 Strict weighted ring pushups working to 5rm

Conditioning:

3 rounds for time

-500m row
-15 Strict chinups (scale w/strict ring rows)
-500m row
-15 Strict ring Dips (scale w/ strict ring pushups)

For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition