• Muscle Clean x 3
• Front Squat x 3
• Clean (Squat) x 3
• Push Press x 3
• Push Jerk x 3

Strength:

4 Sets:

• Power Clean & Jerk x 3
• KB/DB Walking Lunge x 8-10 ea

Skill:

“Grace”

For Time

• 30 Clean & Jerk 135/95

• 10 Minutes Mobility

2 Rds NFT:

• Muscle Clean x 3
• Front Squat x 3
• Clean (Squat) x 3
• Push Press x 3
• Push Jerk x 3

Strength:

4 Sets:

• High Bar Back Squat x 5 @80%

Skill:

Benchmark Friday!!!

“Squatting Heavy Grace”

For time:

• 30 Squat Clean & Jerks 155/100

• 10 Minutes Mobility

• Snatch Pull
• Snatch High Pull
• Muscle Snatch
• Feet Transfer 2″, 4″ 6″
• Drop Snatch x 3
• Sotts Press x 3
• Duck Walk x 5 Steps Forward/Backward
• High Hang Snatch x 3

Strength:

A) Take 12 minutes to build to today’s 1-RM Snatch

B) Take 12 minutes to build to today’s 1-RM Clean & Jerk

C) 6 Sets:

High Bar Back Squat

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%
• Sets 4-6 – 1 rep @ 90-95%

Skill:

• 10 Minutes Mobility