Warm Up: Individual Warm Up / Mobility
Workout Technique / Practice & Weight Build Up
Workout: For Time
Rx Option: (60/42.5)
30 Clean & Jerks
Scaled Option: (35/25)
30 Clean & Jerks
Tip & Strategies
· Athletes can complete “Grace” in one big set
· 6 sets of 5 | 12 – 8 – 6 – 4 | 30 singles
· Stick to your game plan, even when it starts to hurt
Intended Stimulus
· “Grace” should feel light
· You should be able to move through the reps quickly without taking long rests
· This WOD should leave you breathless & sweating.
Recommended Target Times
· Beginner: 6 – 7 mins | Intermediate: 4 – 5 mins
Advanced: 3 – 4 mins | Elite: <2 mins
Into:
Strength: EMOM
7 sets
3 Clean Pulls
1 Hang Clean
1 Front Squat
1 Split / Push Jerk
5k Challenge
Rest Day or Catch up on one of the days you have missed.
See app for details
Mobility / Cool Down
Seated Hamstring Stretch
Lying Quad Stretch
3 Way Child Pose
Bench Lat Stretch
Shoulder Stretch