Complete in Order
Strength:
A) Snatch from blocks above the knee:
1 Snatch Pull to explode + 1 Snatch =1
EMOM:8 sets working to best 3rm for the day
C) FS: Work to 3rm for the day
Skill:
A) 3 sets – 5 H/A kips on bar + 5 Clapping kips
Conditioning:
16 min. AMRAP
-60 DU
-50 ft. walking prisoner lunge steps (hands on head)
-40 Russian KB swings (55/35)
*never redline… find a steady state that you can move and transition through
*if pace drops by more than 10 sec. from round to round – rest 2:1 on next
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition