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November 27, 2018: Competition

November 26, 2018 By Spencer Arnold

Complete in Order

Strength:

A) 10 min. to find max – one full clean w/ a 3 sec. pause below the knee

B) 4 min. AMRAP
-10 UB DL at a weight you can do UB
-6 burpee box overs

Skill:

A) 70 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, you may use a dip belt or weight on back

Conditioning:

4 rounds for total time

-12 Burpee Box overs
-9 UB Hang cleans (115/75)
-9 Burpee Box overs
-12 TTB

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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