Developing Power & Strength through the use of the Olympic Lifts.
Strength:
A) EMOM x 6 min: 3 OHS (ascend in weight each set, from rack) + 6 Box Over Jumps (24/20)
B) Snatch Grip Deadlift: 115/3 TNG * 6 sets rest as needed
Skill:
EMOM x 12 min: Even min: 100m row + 10 alt pistols; Odd min: Max Distance HS Walk up to 75ft
Conditioning
800m run
40 alt OH Walking Lunges (45#/25#)
20 HSPU
400m run
30 Alt OH Walking Lunges
15 HSPU
200m run
20 Alt OH Walking Lunges
10 HSPU
"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.