Warm Up:
1 set:
2:00 slow run, bike, row, or ski
3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
Specific Warm-Up:
3 sets:
6 unbroken reps (increase weight each set)
1 set:
3 single-reps, 1 rep every :10
1 set:
3 single-reps, 1 rep every :15
GRACE OR ISABEL WOD: BENCHMARK
For time:
30 clean and jerks (95/135 lb)
or
For time:
30 snatches (95/135 lb)
Intermediate:
For time:
30 clean and jerks (75/115 lb)
or
For time:
30 snatches (75/115 lb)
Beginner:
For time:
30 clean and jerks (55/75 lb)
or
For time:
30 snatches (55/75 lb)
HOME WOD:
Equipment:
For time:
50 double-DB clean and jerks
or
For time:
50 single-DB squat snatches
Bodyweight:
For time:
30 inverted burpees
or
For time:
30 wall walks
Movement scaling options:
Clean and jerk: reduce loading, power clean and push press, DB clean and jerk.
Snatch: reduce loading, 30 DB power snatches on each arm.
DB option:
30 DB clean and jerks (moderate weight)
or
30 DB snatches, each arm (moderate weight)
Post-Workout Skill Work:
Accumulate:
400-m overhead plate carry