Complete in Order
Strength:
A) Clean pull to below knee + Clean:
-Build to a smooth, crisp, heavy set
B) Every 2 min:
Deadlift: 5×3 @ 90% of 3RM
Skill:
A) 5 sets of following complex: 3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. arch hold
Conditioning:
3 rounds for time
-12/10 Cal airbike
-5 power cleans 205/140
Rest 2:1
3 rounds for time
-8/6 Cal airbike
-5 power cleans 155/105
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition