| Complete in Order |
| Strength: |
| A) Sotts Press: 4×4 to 4RM that is perfect! B) Snatch -every 90 sec.: 60/3, 70/3, 75/2, 80/2, 83-85/2*4 sets C) Press in Split: 4×4 D) Clean and Jerk-every 2 min.: 60/3, 70/3, 75/3, 80/2, 85/2*4 sets |
| A) BS: Every 60 sec complete 3 reps @ 75% x 6 sets |
| Skill |
| A) 5 sets – Start ~10 ft. from wall HS walk to wall, without dropping reestablish a hollow inverted position and hold for 10 sec.
B) 5 sets max -1 Strict deficiet HSPU as able C) Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow seal rolls (first rolls to the right – arms and legs may not touch the ground at any time for the rep to count) |
| Conditioning |
| AMRAP in 20 min:
20 Cal assult bike |
Developing Power & Strength through the user of Olympic Lifts.
Competition: June 18 2016
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Suwanee, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.