Power & Grace Performance

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November 6, 2018: Competition

November 5, 2018 By Spencer Arnold

Complete in Order

Strength:

A) Clean: blocks just below knee: 8 sets working to a heavy triple for the day

B) Deadlifts: 6 sets of 6 building from 50% of your 1rm

Skill:

A) 8 min. Every 30 sec. – 4-8 kipping HSPU
-pick a doable number and hold it for all 16 sets

Conditioning:

16 min. AMRAP

-10 target burpees to 6″ above standing hand
-25m sled push (275/185 total weight)
-2 full cleans (@75% of your 1rm)

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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