April 23, 2016: Competition - Power & Grace Performance

Complete in Order

Strength:

A) Sotts Press: 4×4 AHAP
B) Snatch: 60/3, 70/3, 75/3, 80/2, 85-90/2*4 sets
C) Press in Split: 4×4 AHAP
D) CJ: 60/3, 70/3, 75/3, 80/2, 85-90/2*4 sets

E) FS: work up to heavy single for the day without failing then complete 3×5 every 90 sec at 80%

Skill

A) 2 sets – 8 alt. HS shoulder taps

B) 4 sets as able
– 30 ft. HS walk w/ 2 sec. pause to freestanding HS hold at 15 ft.
* any fall = 10 hollow rocks

C) 4 min. Tabata – L-sit on dip level rings

Conditioning

5 Rounds:
10 Deadlifts (275/200)
20 Cal Assault Bike
30 Wall Ball (20/14)