Complete in Order
Strength:
A) Clean pull to explode + clean from 2″ off the ground + FS
*work up to 80% of last week’s max – then perform 6 sets of 1 every 90 sec.
B) Deadlift: 4-5 sets working to a smooth 6 rep max for the day
*No touch’n’go – dead stop for each rep, use steel if able
*keep the pulls smooth
Skill:
A) 3 sets – 20 hollow rocks as warmup
Conditioning:
5 rounds for time
-400m sprint
-20 TTB
-12 HRPU
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition