A thirty minute workout? No problem;)! PVCF athlete, Kristine Yu breezes into the end of the last round with great form!



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


1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)


2. Technique review: the Split Jerk (10 min)


3. Clean and Jerk 1RM


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


LIII: squat clean and split jerk.

LII: power clean and push jerk. If you are progressing toward the full clean, push jerk + front squat.

LI: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: 6×5 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.


5. Cash-out:



Even: 3-5 Bar Muscle Ups, Strict Chin-ups, Piked Ring Row

Odd: 10-12 GHD Russian Twist or Russian Twist

  Have fun!