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%

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

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Jerk balance
5x every 3 min
3 reps
- leave 1 reps in rez
- add weight to last week

Every minute:
snatch pull + hang squat snatch + OHS
65-70% of snatch pr

PERFORMANCE
FOR TIME
35-25-15-25-35
KB Sumo DL High Pull @32/24kg
Weighted Anchored Sit-Up

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FITNESS
FOR TIME
30-20-10-20-30
KB Sumo DL High Pull @ moderate
Anchored Sit-Up

• RPE 6-7
• Video: https://vimeo.com/818633117

E4MOM x5:
6 hang power snatch
6 back squat
6-12 no-jump burpee

Target: 1:15-1:45 work / interval.
TC 2min / interval.

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions

Accessories
3 rnds of
30s. rest b/w movements
5 Jump over bench (literally, use the black bench)
20 GHD hip ext. 15/10kg plate
10 inverted bar row, scale up by putting legs higher like on a bench
20 GHD sit up

Clean Pull On Riser
(about 5 cm)
4x every 2:30 min
3 reps @ 80% of 1 rm clean
- use straps if possiblr
- establish proper back extension in the starting position