Complete in Order

Strength:

A) 3 sec. Jerk dip hold + Power Jerk from Blocks/rack:
-10 min. EMOM 1+1 working to max complex for the day

B) BS: 11 min. to work to 2 rep max BS w/ 3 sec. pause in both reps
**no belt or knee wraps or sleeves

Skill:

A) 3 sets of 8 Hollow/arch kips on ring w/ towel b/n feet

Conditioning:

18 min. AMRAP

-400m run
-7 wall walks
-50m walking lunge steps

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