Baby Grace

30 Clean & Jerk 42,5/30kg

TC 5

Push Press
8x2r @ 60%
1min Recovery

4x
New every 4th minute

15-20/12-15 Cal.
9 Burpee-Box Jump Overs
6 Power Snatch 50/35kg

A) Power clean & jerk
For time: 4-3-2-1 @55/60/65/70%1RM
Rest 3min
For time: 4-3-2-1 @60/65/70/75% 1RM

*Focus on good technique on the reps

B) 2x Tabatas (8x 20s on / 10s off)
1. Plate overhead carry
2. Hip thrust hold (weighted)

PERFORMANCE

3 x 6 MINUTES; Rest 1:30
4 Kipping Pull-Ups
6 Hand Release Push-Ups
8 DB Goblet Alt. Lunges (50/35lbs)
12 Sit-Ups

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FITNESS

3 x 6 MINUTES; Rest 1:30
4 Jumping Pull-Ups / :20 Chin Over Bar Hold
6 Push-Ups / Incline Push-Ups
8 DB Goblet Alt. Lunges (moderate)
12 Sit-Ups

• Restart at the beginning of each AMRAP.
• RPE 7
• Video: https://vimeo.com/919078546?share=copy

4x

EMOM 7
A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Ring Rows
F) 12-20 Sit-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Push press & jerk

4 x 3 push press + 3 jerk fast&moderate not too heavy

AMRAP 13

5m Handstand Walk
250/220m Row
30 Double Unders

Full Round then Change

5 ROUNDS FOR TIME
8 Power Snatches (60/43)
10 Burpees Over Bar
12 Kipping Chest to Bars

5 ROUNDS FOR TIME
8 Power Snatches (light)
10 Burpees
12 Kipping Pull-Ups / Ring Rows
RPE 9
Timecap 18:00

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

EMOM 12
Clean + 2 Hang Clean + Jerk
Work up to a heavy complex.