April 27, 2016: Competition - Power & Grace Performance

Complete in Order

Strength:

A) Strict Press: 6×3 up to 3RM
B) Jerk with pause in dip: 60/2, 70/2, 75/2, 80/2*4 sets

C) Jerk Dip to Split: 100/2*3 sets

D) BS Every 2 min: 60/5, 70/5, 75/5, 80/5*3 sets

Skill

A)Accumulate 20 hollow rock + candlstick roll to standing (see instagram video)

B)5 sets – on rings
– 10 sec. hollow hold + 2 hollow/arch swings + 2 MU + max support hold at top of MU

C) Accumulate 50 evil wheels/ab wheel rollouts

Conditioning:

25 minute assault bike:
10 sec full sprint
50 sec pedal