Complete in Order
Strength:
A) 7 min. to find (2-3 attempts)
3 clean pulls below knee + full clean + power jerk
-rest 1 min.
7 min. to find (2-3 attempts)
2 clean pulls below knee + full clean + jerk
-rest 1 min.
6 min. to find max clean and jerk w/ no misses
Skill:
A) 5 sets of 3 strict weighted pullups (use dip belt)
*stay hollow
Conditioning:
11 min. AMRAP – Climb the ladder
-3 Wall balls (20/14)
-3 target burpees (6″” above reach)
-6 Wallballs (20/14)
-6 target burpees
**etc. adding 3 reps each round
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition