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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 5-7 min empty bar skill work with coach and then 10 min work up to WOD weight – Power Clean & Jerk

Part 2 – Conditioning: “Grace’s Heavy Sister Runs Around”

Performance: 6 rounds for time of –

  • 5 Clean & Jerk (155/105lb) (OK to Power Clean)
  • Sprint 200m

Fitness: 6 rounds for time of –

  • 5 Power Clean & Jerk at 5 RPE
  • Sprint 200m
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