0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-49:00 Transition to WOD

49:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Front Rack Stretch

Straight Arm Bicep/Shoulder Stretch on Rig

Lunge and Rotate

Infant Squats

Specific Warm-up

2-3 Rounds

5 Muscle Cleans

5 Push Press

Strength

Pause Push Jerk 3x3

Quick Power Clean 3x3 (VIDEO)

Pause TNG Power Clean 3x3 (VIDEO)

FOCUS:

• Pause Push Jerk: the pause is in the dip to focus on good positioning

• Quick Power Clean: this works on the transition under the bar

• Pause Touch N’ Go Cleans: this helps keep good positioning when stringing reps together

OPEN TIME OPTION

• 18 minutes

CONTROLLED TIME OPTION

• 6 minutes for each movement

WOD Prep

3 Rounds

3 Clean & Jerks

*build in weight

WOD:

“Grace”

For Time

30 Clean & Jerks @135/95

SCORE: Time

PACE GOAL: 4:00-6:00

FEEL:

• Cardio Weightlifting

• Will escalate quickly 😁

STRATEGY:

• Unbroken 3s, 5s or 6s…or steady singles

BEGINNER: 75/55

SCALED: 115/80