"GRACE"

  • 0:30 Jumping Jacks
  • 0:30 Mountain Climbers
  • 0:30 Slow Burpees
  • 0:30 Inchworm to Push-up
  • 0:30 Active Spiderman
  • 0:30 Child’s Pose (walking hands side to side)
  • 0:30 Lay and Pray
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch

PART 1: Clean & Push Jerk:

  • Build to A Heavy Single Clean & Jerk

    *Score = Heaviest Load

PART 2: "Grace" [BENCHMARK]:

For Time:

  • 30 Clean and Jerks (61/43)

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Pigeon Pose (each side)

 

AFTER CLASS

Every 4 Minutes Until 5,000 Meters:

  • 400 Meter Run
  • Max Distance Row

Time Cap: 40 Minutes