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DESCRIPTION

STRUCTURE: Part 1 athletes will build to a heavy single Clean & Push Jerk. In Part 2 athletes will complete Benchmark workout “Grace.”

STIMULUS: “Grace” is a Sprint workout.

STRATEGY: Athletes should be able to complete at least 6 reps in 1:00 during the workout. Athletes should be able to complete “Grace” in under 5:00.

SCALING: Athletes should choose a weight they could clean & jerk for 10+ reps unbroken when fresh.

SCORING: Athletes’ score in Part 1 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 under 5 Minutes.

EFFICIENCY TIPS

-Strategy will vary depending on the athlete

-Advanced athletes may be attempting to go unbroken

-Intermediate athletes may plan to alternate between some touch n go reps and singles

-Newer athletes may aim to get 6 reps on the 1:00

STRENGTH

15 min to establish

Clean and Jerk

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
RX+-135/95#

RX-115/75#

50-59-95/65#

60+-75/55#

Basics-PVC/BB