Competition: June 21 2016 - Power & Grace Performance

Complete in Order

Strength:

A) Blocks @ above knee: Clean Pull + Clean: 60/2, 70/2, 75/2, 80/1, 75/2, 80/2, 85/1, 80/2, 85/2, 90/1
-Every 2 min.

B) 14 min. EMOM
E- 3 DL @ 75-80% (Use steel or ensure no bounce)
O- 6 box jump and step down (24/30″)

Skill

A) 5 attempts
30 ft HS walk – Every 10 ft stop and hold HS for 2 sec.(including start and finish)

B) 3 Super sets
A1) 10 HS hold on wall shoulder shrugs
A2) 10 weighted arch ups
A3) 10 weighted situps

C) Accumulate 100 Hollow rocks in as few sets as possible

Conditioning

6-8 rounds: (if round time drops sharply after 6 rds stop)

3 cycles of BearComplex – (115/75)
-Power Clean;
-Front Squat;
-Push Press (have bar land behind head, in rear-rack position);
-Back Squat;
-Back Rack Push-Press

rest 2:1

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