| Complete in Order: |
| Strength: |
| A) Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1 -Every 90 sec. |
| B) Snatch Pull to explode + 6 sec return GENTLY to the floor: 100/2+1*4 sets -Every 90 sec. |
| C)BS: Work up to 80% and complete 5 sets of 5 with no time domain, rest as needed
D)FS: Work up to 75% and complete 5 sets of 3 every 90 sec no pause at the top |
| Skill |
|
A) 9 min. Emom – Min 1. 5 Strict CTB pullups – Min. 2 10 Hollow/Arch swings – Min. 3 8 kipping/butterfly CTB pullups B) 4 min. alt. tabata |
| Conditioning: |
| 5 rounds – 15 HSPU – 20 cal assult bike – 15 Shoulder to Overhead (135/95) – 20 cal Row |
Developing Power & Strength through the user of Olympic Lifts.
Competition: June 20 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.