Power & Grace Performance

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Competition: June 18 2016

June 17, 2016 By Spencer Arnold

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
15 UB pullups
20 UB Hang power clean (115/85)
100 DU

Spencer Arnold
Author: Spencer Arnold

Filed Under: Competition

"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.

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