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November 10, 2018: Competition

November 9, 2018 By Spencer Arnold

Complete in Order

Strength:

A) 10 min. to establish 1rm Snatch for they day
*stop after 2 misses

B) 10 min. to find max Clean + FS + Jerk

Skill:

A) Every 20 sec. for as long as you can hold or 10min. cap –
4 alt. pistols + 1 bar MU

Conditioning:

5 rounds for time

-9/9 Single arm DB snatch (55/35)
-12 UB OHS (115/85)
-Max UB Bar Muscle-Ups (scale w/max strict pullups + max strict ring dips)

For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition

Spencer Arnold
Author: Spencer Arnold

Filed Under: 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.

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