4 intervals, alternate A1/A2

A1. AMRAP 6

8 Deadlifts @ 102.5/70kg (225/155lbs)
8 Handstand push-ups
8 Box jump overs, 24/20″
8 Toes-to-bars

A2. AMRAP 6

BikeErg @ 105-110%FTP20

– Rest 3:00 between intervals –
Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts)

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30

DB seated box jump

3 x 3, go every 1:30-2:00

You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height)
– Use DBs no heavier than 5-10% BW in each hand
– IF you’re nervous that you might miss the jump, you can do these as DB squat jumps

tempo power clean, focus on power position

power clean + TNG push jerk

Benchmark WOD Grace
30 clean & jerk for time @40/60kg
T.C. 7'

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 20-30sec Ring Support
2) 10-30sec GHD Supine Hold
3) 5-15 Bar Hanging Hip Touches

RPE 3 to 4

4 rounds for consistency:
5 HSPU or 10 m HS walk
6 pull ups
8 dual DB front squats
15 m dual DB suitcase walking lunges

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy