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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy Barbell Complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk. In Part 2, athletes will complete 3 rounds for time of 10 Squat Cleans and 10 Push Jerks.

STIMULUS: “DISGRACE” is a Sprint.

STRATEGY: Athletes should be able to complete Squat Cleans in under 1:00 and Push Jerks in under 1:00.

SCALING: Athletes should choose their barbell load based on their Push Jerk. Athletes should choose a weight that will be challenging but they will be able to hold on to all sets of Push Jerks unbroken.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 3-7 Minutes.

EFFICIENCY TIPS

-Athletes might break up Squat Cleans into fast singles

-Athletes might break up Squat Cleans: 5-3-1-1

-Athletes might break up Squat Cleans: 3-3-1-1-1

-Athletes should hold onto unbroken Push Jerks

STRENGTH

15 min time cap

Complex- Power Clean+Front Squat+Push Jerk

1 Power Clean

1 Front Squat

1 Push Jerk

WOD

“Disgrace” (Time)

“DISGRACE”

PART 2: “DISGRACE”

3 Rounds For Time:

10 Squat Cleans

10 Push Jerks

9 min Time Cap

RX+-135/95#

RX-115/75#

50-59-95/65#

60+-75/55#

Basics-PVC/BB