Complete in Order
Strength:
A) 4 sets of 12 e/arm- kneeling single arm KB strict press
*focus on connected core and solid foundation
B) Back Squat: 80/5*6 sets
*base numbers off your most recent BS max
Skill:
A) 20 reps – freestanding HSPU motion from straight to bottom of kip and back up
*slow and controlled.. focus on balance and connection
Conditioning:
For total time:
Games 2223 from 2017
-2 minutes on, 1 minute off:
2 rope climbs
10/7-cal. SkiErg (Sub 12/10 cal row if need be)
Max-rep OHS (155/105)
**4th round extended to completion
Go until 75 reps of OHS are complete.
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition