Grace
Warm Up
2 Sets
10 PVC Pass Through
10 Banded Good Morning
10 Banded Lateral Walks per side
10 Banded Pull Apart
Clean Prep
4 Sets
3 Clean Grip Dead Lifts
3 Hang Power Clean
3 Behind the Neck Push Press
3 Jerk
Strength
Clean and Jerk
15 min to find new 1RM
Workout
Challenge
Heavy Grace
30 Clean and Jerk 100/70Kg
RX+
Heavy…ish Grace
30 Clean and Jerk 80/60Kg
RX
Grace
30 Clean and Jerk 60/40Kg
SC
Grace
30 Clean and Jerk 40/30Kg
FIT
Grace
30 Clean and Jerk 30/20Kg
Extras
Back Squat
3 x 5 @ 70% Tempo 3010
Engine Building
EMOM 24 Min
Min 1: 10/6 Cal Row + 6 DB Hang Snatch 22.5/15
Min 2: 40 DU + 6 GHD Sit Ups
-into-
Bike
15 min – Recovery Pace
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