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 cleans
10 PVC shoulder presses
Specific Warm-Up:
3 sets:
6 unbroken clean and jerks
– Increase weight each set.
BENCHMARK WOD: GRACE
For time:
30 clean and jerks (95/135 lb)
Intended Stimulus: Sub 8:00
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
Post-Workout Skill Work:
On a 10:00 clock:
Build to a heavy power clean and push jerk