Friday August 4, 2023

“Look in the mirror. That’s your competition.” – John Assaraf

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