Complete in Order
Strength:
A) Every 90 sec. for 9 sets – Full snatch + power snatch
-footwork!!
B) 12 min. EMOM
E- 3 snatch grip RDL
O- 3 smooth FS
Skill:
A) 10 min. EMOM – kip consistency
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
Conditioning:
16 min. Climb the Ladder – AMRAP
-2 cal Row
-8 alt. pistols
-6 power clean (115/75)
-4 cal Row
-8 alt. pistols
-6 power clean (115/75)
*add 2 cal Row to each round, pistols and clean reps stay the same
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition