Strength/Skill

On a 12:00 Running Clock...
Build to a moderate-heavy set of 3 Power Clean & Jerk

Capacity Work: Build to a moderate-heavy set of 3 Dumbbell Power Clean & Jerk

WOD

"GRACE"
FOR TIME
30 Clean & Jerks 135/95

Capacity Work: 30 Dumbbell Clean & Jerks

COOL DOWN
5:00 Foam Rolling
Lats and T-Spine

Homework - Choose One

CONDITIONING (85%+)

AMRAP x 15 MINUTES
100 Double unders
60 Wallballs (20/14)
10 MU

SNACK WORK
5 ROUNDS  
100' Sled Push
10 DBL KB RDLs
100' KB Farmers  Carry
1:00 Plank Hold

3 SETS
15 DB Curls
15 Push-ups
15 DB Shoulder Flys  
-Rest 1:30 b/t sets-

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