"GRACE"

For Time:
30 x Clean + Jerk

RX 43/61 kg

A. Lämppä (kevyt)
3-4x
3 vetoa
3 voimatempaus
3 snatch drop

B. 5x 1+1+1 (nousevat painot tai keskiraskas)
Tempaus, pysäytyksellä polven alapuolella
Tempaus, pysäytyksellä polven yläpuolella
Tempaus

C. 3x 1
Nousu päivän raskas tempaus

D. 4-5x 1+2
Snatch balance
Valakyykky

Handstand push ups – 4 to 6 Rounds

AMAP-1 Handstand push ups*
BikeErg for the remaining time
– Go every 1:30 –

• You can choose either wall-facing, strict or kipping HSPUs (or mix, start set with strict and then move to kipping as needed). Choose a variation that allows you to do 8+ reps. Intent. Big sets on the HSPU, recovery on the bike Bike pace. You can bike faster to challenge yourself but the main focus should be the HSPUs = only bike as fast as still allows you to go back to the wall and do another big set

Ring muscle-ups – 4 to 6 Rounds

AMAP-1 Ring muscle-ups
BikeErg for the remaining time
– Go every 2:00 –

Big sets on the muscle ups, recovery on the bike
Bike pace. You can bike faster to challenge yourself but the main focus should be the muscle ups = only bike as fast as still allows you to go back to rings and do another big set
AMAP-1 = As Many As Possible, leaving 1 rep in the tank ( = not to failure)

Ring muscle-ups → Bar muscle-ups → Seated ring muscle-ups

Thruster 4rm

30min of Zone 2.
Choose btw Row, Bike, Ski, Or Run
- This should be EASY work

LÄMMITTELY

3-4 Kierrosta, 3-5 toistoa per liike,
Voimatempaus lantiolta
Niskan takaa vauhtipunnerrus
Valakyykky
Voimatempaus polvelta + valakyykky
Alle veto lantiolta (tall snatch)
Niskan takaa kyykkyyn työnnöt (snatch drop)
Korkeat box hypyt,
yhteensä 10-12 toistoa

---

TEMPAUS
Tempaus,
Aina alkavalla minuutilla 8:00 minuutin ajan: Tempausveto + 2 raakatempausta polvelta.
Keskiraskas paino, joka liikkuu terävästi.

RIVE & TYÖNTÖ
Rive & työntö,
Aina alkavalla minuutilla 10:00 minuutin ajan:
Rive -veto + 2 raakaa rinnallevetoa polvelta + Työntöä saksiin
Keskiraskas paino, joka liikkuu terävästi.

---

BONUS

Valakyykky,
Nousu päivän kunnon mukaiseen raskaaseen kolmen toiston sarjaan 12.00-15:00 minuutissa

Lantion ojennus selkäpenkissä,
4 x 8-10 (raskas)

Ylätalja tai tiukat leuanvedot,
3-4 x Maksimitoistot (10-12 reps)

Niskan takaa ojentajapunnerrus 1-kädellä,
3 x 8-10/8-10 (raskas)

Strict press

4 x 5 @ 76+%,, rest 2:30-3:00 b/t sets

– Do your 1st set @ around 76%1RM, then build up across the sets if you can.

Clean

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & DL
- Shrug & pull
- Muscle clean
- Pull & Receive
- Jerk

Emom 8 @20-40% (Snatch 1RM)
1 muscle clean
2 hang power clean
3 thrusters

E2mom 10 @ 45-65%
1 Power clean
1 squat clean
1 Jerk (push jerk or split)

E2mom 12 @70%->
1 Clean & Jerk

AMRAP 10

10 clean and jerk @ weight 1
Rest 1min
10 clean and jerk @ weight 2
Rest 1min
10 clean and jerk @ weight 3
Rest 1min
Amrap clean and jerk @ weight 4

Rx
Weight 1: 38/61kg,
Weight 2: 56/83kg
Weight 3: 70/102kg
Weight 4: 75/111kg

Intermediate
Weight 1: 30/50kg,
Weight 2: 45/70kg
Weight 3: 60/90kg
Weight 4: 65/100kg

Beginners
Weight 1: 20/40kg,
Weight 2: 30/50kg
Weight 3: 45/65kg
Weight 4: 50/75kg

• 5-…-5 of:
BB Back Squats (0:03 pause)
5RM
Pause @ bottom position