Complete in Order
Strength:
Deload Week
A) 6 sets of 6 Pushpress at 90% of 5 rm
B) FS: warmup then – in 10 min. find 1rm w/ 5sec. pause in the bottom
Skill:
A) 5 sets of 3 – on bar
1 = 5 sec. hollow hold + slow controlled transition + 5 sec. arch hold + slow controlled transition to Hollow
Conditioning:
For time and meters
-1k Row test
Then immediately into 15 min. Max meters rowed
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition