giggysmall Some squat inspiration!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. With PVC pipe, review the push jerk and split jerk (10 min)

2. With empty barbell: four rounds of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)

3. Clean and Jerk IRM

  • Take 20 minutes to work up to a 1RM C&J. Not necessarily a PR, just the heaviest weight you can move today.

Level III: squat clean and split jerk. Level II: power clean and push jerk. If you are progressing toward the full clean, push jerk + front squat. Level I will practice the muscle clean and strict press.

4. "Grace"

  • 30 Clean & jerks (135/95lbs)

Level III: as written Level II: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your heaviest c&j single. Level I: 6x5 muscle clean and press @ 50%

This is a time-delimited version of the benchmark WOD "Grace." Traditionally, "Grace" is done "ground-to-overhead anyhow"--that is, power cleans and push jerks.Your goal is 30 reps. Concentrate on hitting the various positions we drill.



Have fun!