3 Sets:

• Muscle Clean x 3
• Power Clean x 3
• Squat Clean x 3
• Shoulder Press x 3
• Push Press x 3
• Push Jerk x 3

Strength:

3 Sets:

• Front Squat x 4-6

3 Sets:

• Back Squat x 4-6

Skill:

“Grace”

For Time:

30 Clean & Jerk

• 10 Minutes Mobility

3 Sets:

• Muscle Clean x 3
• Power Clean x 3
• Squat Clean x 3
• Shoulder Press x 3
• Push Press x 3
• Push Jerk x 3

Strength:

4 Sets:(Every 3 Minutes)

• Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

“Grace”

For Time:

• 30 Clean & Jerk

• 10 Minutes Mobility

3 Sets:

• Muscle Clean x 3
• Power Clean x 3
• Squat Clean x 3
• Shoulder Press x 3
• Push Press x 3
• Push Jerk x 3

Strength:

A) Take 15 minutes to build to a “heavy” Snatch
*(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)B) Take 15 minutes to build to a heavy Clean & Jerk
*(as with snatch, let feel dictate the load)

Skill:

• 10 Minutes Mobility