Complete in Order
Strength:
A) 10 min. EMOM – 2 rep Power snatch
B) BS: 12 min. to work to 3rm
Skill:
A) 6 sets Every 90 sec. -5 hollow/arch kips + 4 PU + 1 Bar MU (focus on hollow/arch consistency in all moves)
B) 3 min EMOM – Hollow rocks
Conditioning:
For time:
4 rounds
-15 DB Thrusters (45s/30s)
-12 Burpees over the bar
-5 wall walks
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition
Developing Power & Strength through the use of the Olympic Lifts.
