Warm Up:
1 set:
200-meter row, bike, or run
:30 alternating back rack lunges, PVC
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC pass-throughs
HEAVY GRACE WOD:
For time:
30 clean and jerks (155/225 lb)
Intended Stimulus: 7-15 Min
Intermediate:
For time:
30 clean and jerks (105/155 lb)
Beginner:
For time:
30 clean and jerks (55/75 lb)
Home Workout:
10 rounds for time:
3 burpees to a target (12 in)
5 double-dumbbell clean and jerks (35/50 lb)
Masters 55+ option:
For time:
30 clean and jerks (115/155 lb)
Scaled partner option:
For time with a partner:
30 clean and jerks (155/225 lb)
– Alternate every rep.
Movement scaling options:
Clean and Jerk: Load, hang clean and jerk, power clean, dumbbell clean and jerk
Cool down:
1 set:
1:00 couch stretch/side