Complete in Order
Strength:
A) Non-heaving snatch balance: 20-40/3*4 sets
B) 12 min. clock
10 min. EMOM
-1 full snatch from ground w/ 2 sec. dead stop just below knee
*build w/ no misses
*start at 50-60%
*focus on maintaining back angle in first pull to pause then using leg drive to finish
Min. 10-12: Drop to 50% of heaviest weight of day and complete AMRAP of ladder
-1 Power snatch + 1 OHS
-1 HRPU
-2 Power snatch + 2 OHS
-2 HRPU
etc.
Skill:
A) 3 sets – 3 wall walks + 3 strict HSPU facing wall
*stay hollow/connected in all!
Conditioning:
A) 12 min. AMRAP
-21 DL (205/140)
-15 C2B pullups
-5/5 e/arm DB hang clean and jerks (50/35s)
*Simple, Open style time, motion, and rep scheme
*Use these workouts to evaluate what movements tax you more than others and how you can manage your strengths and weaknesses for max efficiency
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition