1@climb to the maximum of the day, pal 2min

3-4 sets
6 bench presses @7-8/10 rpe
12 Band Pull Aparts
18 Tricep Push Downs
12 Bent OVer Rows (Dual Kb os barbell)
*rest 1 min btw sets
*14 min for quality

3 Set Max Strict HSPU. Go Failure. Rest 2:00

Strict CTB Pull-ups 5 x ( 5 - 7 ) Rest 2:00

Dip ( Rack ) 5 x ( 8 - 10 )

Shoulder Press BHD Neck 3 x 10 Rest 2:00

Shoulder Press

1-2-3-3-2-1

Go Every 2:00

8 x every 1:30
1 snatch @ 85%
- use one weight trough out

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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5 min work up to challengin weight for
Muscle snatch
straight in to:
5 min work up to challengin weight for
Power snatch
rest 5 min then continue with snatch as prescribed.
Mark down the heaviest muscle snatch and power snatch

A1) Weighted dip 3x5x50%
A2) Push ups 3x8
A3) DB shoulder press 3x10
No rest between movements

Read the instructions. Push your ego aside and focus on having proper technique. Think about the competition situation, would you get no repped for your jerk turning into push press? Technique over weight.

For Time
30 Clean-and-Jerks (61/43kg)
time cap 6 min

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“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

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Complete 30 Clean-and-Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Push Jerks or Split Jerks are acceptable. Snatches are not allowed.

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Score is the time it takes you to complete all 30 reps.
What is a good score for the “Grace” workout?

– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

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Elite athletes complete “Grace” in one big set of 30 reps. If that’s not possible for you yet, decide before the workout starts how you’ll break up the reps. For example, 6 sets of 5, a cascading/descending rep scheme like 12-8-6-4, or even 30 singles with little or no rest between each. Stick to the game plan–even when it starts to hurt.

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“Grace” should feel light. You should be able to move through the reps quickly without taking long rests. This WOD should leave you breathless and sweating–like you just ran a really fast mile.

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Option B)
30 Clean-and-Jerks for Time (52/34kg)
Option C)
30 Clean-and-Jerks for Time (34/25kg)

3x8 Snatch Grip Deadlift

back squat
4 x every 5 min
6 Back Squats @ 70%
4 Back Squats @ 75%
2 Back Squats @ 80%