Developing Power & Strength through the use of the Olympic Lifts.
Strength:
A) Clean: 5 sets of 3 @ 70%, work on technique precision here
B) 30 Power Cleans for time @ 60%, every 90 sec complete 50m sprint (25m down and back)
Skill:
A1) Strict Pullups: 4×6 weighted
A2) Ring Dips: 4×12
Conditioning:
AMRAP in 20 min
30 OHS (95/65)
20 Bar Facing Burpees
10 Alt Pistols
400m run
"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.