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Competition: June 22 2016

June 21, 2016 By Spencer Arnold

Complete in Order
Strength:
A) Jerk w/3 sec pause in dip + Jerk: In 6 sets work to challenging 1+1
-then -10% and complete 1 split jerk every 45 sec x 6 sets
B) Accumulate 2 min. overhead walking hold w/ 65-70% of 1rm strict press
*use fatbar if possible
*get overhead anyway
*record total time
C) FS: Work up to 80% and complete 4 sets of 5 with no time domain, rest as needed

D) BS: Unlocked reps (not allowed to fully extend your knees between reps): 4 sets of 4 @ 75% every 90 sec

Skill
A) 6 min alt. EMOM
E- 1 perfect, steady, slow strict MU
O- 6 perfect, tight hollow/arch kips on rings

B) 8 min. EMOM
3 MU – with towel held b/n feet

C) 4 sets of 3 – top of TTB to Lsit/parellel back to top TTB

D) 40 alt. Bird dogs

Conditioning:
4 rounds for time
-800m run
-100m sled drag (total weight = 60/40)
-100m sled pull
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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