GraceInspiration”Too much of any and all foods may cause weight gain, but broccoli, celery, almonds and salmon don’t cause cravings and gluttonous behavior. Foods with added sugar do.”
-Coach Todd HansonWarm-upWarm-upI. AMRAP x 4 MINUTES
5 Barbell Good Mornings
10 Knee Push Ups/Push-ups
15 Air Squats (Or Back Squats if you are feeling good!)
II. w Partner
1 Round each
Partner 1: 5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press Partner 2: Samson (open up hip flexors)
1 Round each
Partner 1: 5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press
Partner 2: Puppy Dog Stretch (open up lats)
1 Round each
Partner 1: 5 Power Cleans + 5 Push Jerks
Partner 2: Punt KicksWeightliftingClean and Jerk (3-3-3-3-3)ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Clean & Jerk. Bar is not to stop/rest until 3rd rep is complete.
*Moderate-Heavy LoadingMetconGrace (Time)For Time:
30 Clean and Jerks, 135# / 95#FIT 95/65 we will record your score here so you can find your score easily, as we will be visiting this WOD soon for TFA BENCHMARK BATTLE!
SCALING:
decrease the load so you can keep a high pace intensity
For those who have done this workout multiple times, try something new. Go for 10, 15, or even 30 UB. Maybe you have never tried fast singles right from the start…challenge your strategy even if it doesn’t yield a PR. This is how we grow! CRUSH IT!Cool Down5:00 Slow Pedal on Bike