230816 "GRACE"

[embed]https://youtu.be/awtmTJW9ic8[/embed] Baseline: 3X 200m Row 18 Alternating Knee To Elbow

Rotator Cuff Drills W/ 2.5-5#

Thoracic Mobility:

10X S Waves 10X Blackburns 10X W Press 10X Dive-bomber Push Ups

Clean and Jerk Prep:

7 x hang clean high pull 7 x hang muscle clean + 3 x strict press 7 x tempo front squat @ 53X1+ 3 x push press 7 x hang power clean to FS (hold PCln receiving position each time, each rep little deeper) 7 x clean pull under + 3 x push jerk 7 x hang (squat) clean + 3 x split jerk

Skill Development:

In 5 Sets, build to heaviest Load *preferably above your workout weight for the day..

5 Power Cleans 5 Front Squat 5 Jerks

WOD: "Grace" 30 Clean and Jerks for Time 135/95