Wednesday Oct 27

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

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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