DATE – Wednesday Oct 1st


Warm-up: Dynamic lengths


Mobility: Banded anterior hip opener lunge + front rack stretch


Review C&J technique


WOD A) Testing: In 20 min establish a 1 RM Clean and Jerk


– A full squat clean + split jerk is preferred, but if mobility/technique restrict you then a power movement is permitted.


WOD B) benchmark WOD “Grace”

For time:

30 x Clean and Jerks (135/95)


– Scale the weight to roughly 60-65% of your 1RM, the goal here is barbell cycling and intensity, not grinding through 30 reps at a weight that is too heavy.

– A power clean and any variation of shoulder to overhead are permitted.