Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
December 31, 2018: Competition
Complete in Order
A) 10 min. EMOM – 2 rep Power snatch
B) BS: 12 min. to work to 3rm
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
-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
"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.