Complete in Order

Strength:

A)Starting w/ empty bar… 11 min. clock to find max for complex
-Clean + Hang clean + Jerk

B) 8 total attempts to work to max Snatch + OHS for the day

Skill:

A) 3 rounds at a steady pace
– 10 clapping/plyro pushup
– 5 strict pullups + 5 sec. Hold w/ chin over bar
– 10 banded tricep extensions
– 10 sec. hold w/ chin over bar – chinup grip

Conditioning:

16 min. AMRAP

-100m farmers carry (70/55 kbs) *10m = 1 rep
-14 Ring pushups (feet parellel w/ rings)
-21 UB power snatches (75/55)

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