Complete in Order
Strength:
A) Clean From Blocks above knee:
1 Clean pull to explode + 1 Clean = 1
Every 90 sec.
8 sets building to best for the day
B) DL: APRE – Double overhand/clean grip
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Find Details at following link:
http://wp.me/p4y8qH-1tZ
Skill:
A) 5 sets – 5 H/A kips + 5 kipping Pullups + 5 Small circles
Conditioning:
4 rounds for time
-400m sprint
-21 Goblet squats (55/35)
-9 Burpees over KB horns
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition