Power & Grace Performance

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December 1, 2018: Competition

November 30, 2018 By Spencer Arnold

Complete in Order

Strength:

A) 10 min. EMOM – Work to max Power snatch

B) 10 min to find max: Clean + 2 FS + jerk

Skill:

A) 5 sets of 10 Hollow/arch kips on rings + 5 sec. hollow hold

Conditioning:

For time

60 Bar over burpees
40 Alt. Pistols
20 Deadlifts @ same weight as cleans
10 Ring MU

*Every 2 min. (starting at zero, 1 full clean @ 75%)
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition

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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