April 18, 2016: Competition - Power & Grace Performance

Complete in Order:

Strength:

A) Snatch Balance: 5 sets work to heavy triple
B) Blocks Above Knee: Snatch Pull + Snatch: 60/3, 65/3, 70/3, 75/2, 80-85/2*5 sets

C) Snatch Pull: 3 Stop: 90-100/2*4 sets with perfect form

D) FS: EMOM: 50/6, 60/5, 70/4, 75/3, 80/2, 85/2*3 sets

Skill

A) 2 attempts max strict Pullups

B) 4 sets
– 10 sec. static arch hold + 4-6 kipping/butterfly Pullups (go directly from arch to kip of first PU)

C) after conditioning – 4 supersets
-8 Glute ham raises
-10 ab wheel roll outs (evil wheels)

Conditioning:

AMRAP in 25 min:
500m row
12 Target Burpees
12 Shoulder to OH (135/95)