Complete in Order
Conditioning
30 min. Row at steady but conversational pace
*every 5 min. complete…
– 30 DU
– 5 kipping HSPU
Skill:
A) 20 jerk grip OHS as warmup
B) 10 min. kipping HS practice
-Open standard
-Focus on tripod position and full kip
Strength
A) Pause Bench Press: 5 sets of 3
B) EMOM x 10 min:
odd min- 15 sec max reps strict press (75/55)
even min- Deadlift Clusters: 2.2.2 at (175/120), doubles are TNG, rest 10 sec between doubles
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition