May 9, 2016: Competition - Power & Grace Performance

Complete in Order:

Strength:

A) Snatch Grip Push Press: 4×3 @ 80%-90%
B) Blocks Above Knee: Snatch: 60/3, 70/3, 75/3, 80/3*4-6 sets as time allows

C) Snatch Pull from 3in deficit: 100/2*4 sets

D) FS: E2MOM: 50/10, 60/8*4 sets

Skill

A) 10 min.- 1 min. on/off
-10 sec. arch hold +10 sec. hollow hold +10 sec. arch hold etc.

B) Death by Kipping CTB + Butterfly CTB
1+1, 2+2 etc…. stop at 8 min if you get there
(scale w/ kipping PU/CTB 2,4,6, etc)

Conditioning:

EMOM x 30 min:
0:00- 15 Wall Balls (20/14)
1:00- 12 TTB
2:00- 8 Alt KB Snatch (53/35)