Warm Up:
1 set:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
Specific Warm-Up:
3 sets clean and jerk:
6 unbroken reps (increase weight each set)
BENCHMARK WOD: GRACE
For time:
30 clean and jerks (95/135 lb)
Intermediate:
For time:
30 clean and jerks (65/95 lb)
Beginner:
For time:
30 clean and jerks (55/75 lb)
Home Workout:
For time:
50 DB power clean and push jerks (35/50 lb)
– Use two DBs.
Movement scaling options:
Clean and jerk: Load, hang clean and jerk, hang clean and push press, DB clean and jerk
Cool down:
1 set:
1:00 pigeon pose/side