Complete in Order
Strength:
A) 3 pos. snatch – above knee, below knee, 2″” off ground
-work to max for the day
B) FS: Every 45 sec x 9 minutes: 1 front squat @ 75% of best 3RM
Skill:
A) 3 sets – 50 ft. e/arm single arm overhead DB carry (AHAP w/ stacked shoulder)
Conditioning:
6 rounds – EMOM
Min. 1- 10 kipping HSPU
Min. 2- 8 burpees to 6″ target
Min. 3- 3 MU
Min. 4- 10 Db hang cleans (50/35s)
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition