Complete in Order
Strength:
A) Muscle Clean: 30-50/4*3 sets
B) Clean from bocks at mid thing – Every 90 sec.
7 sets working to heavy double for the day
C) DL: 5 sets working to a 5rm w/ heavy band tension
**use a power rack or bands under feet
** after each set perform 5 seated box jumps
Skill:
4 sets
-3 Strict hollow ring pullups + 3 Hollow/arch kips + 3 MU
*immediately drop and perform 10 hollow rocks after each set
Conditioning:
A) 6 rounds for time
20 DB Hang Cleans (50/35s)
50m KB farmers carry (70/55s)
50 UB Doubleunders
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition