"GRACE"

30 clean&jerk for time. @61/42,5kg

TARGET UNDER 3MIN / TIME CAP UNDER 6MIN / SCALE WEIGHT IF NEEDED

Back squat

4 x 4 @ 78-84% (2 RIR), rest 3:00-4:00 b/t sets

Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Front Squat
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Pause Push Press (pause at top)
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work (Optional)
2 sets of bulgarian split squat 10-12 reps R/L @2xdb's on front rack hold
rest 20-30s bwn legs, 2-3 min after both legs
2 sets of seated filly db press 10-12 reps @2xdb's (other db on
front rack hold when other pressing, rest 2-3 min bwn set

Metcon Prep
2 sets
40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

Metcon (20min)
1000m row @5km pr pace
rest 2 min
5x500m row @2km pr pace
rest 1 min bwn sets

Cool down
1000m light rowing

6-8sets:

3-4 x 2 hang snatch (70-77%)
3-4 x 1 hang snatch (77-85%)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6-8sets:

3-4 x 2 jerk ( 3s pause catch pos.) 70-80%
3-4 x 1 jerk ( 3s pause catch pos.) 80-87%

EMOM21
a) snatch complex
b) 7-12 cal machine
c) rest

TC: 45s / min
RPE 7-8

Snatch Complex:
Snatch pull
Low hang snatch (juuri polven alta)
Floating snatch (isot levypainot ~5cm irti maasta)
Snatch (TnG)
- RIR 1-2 tempausta viimeisellä sarjalla

EMOM 15 mins
1. min:1 round DB DT @2x22,5/15kg
2.min: 10-12 box jump over @60/50cm
3. min: 40 sec for arm plank

DT:
12 DL
9 HPC
6 PJ

Clean

6 to 8 x 3 @ 70+%, go every 1:30-2:00

– Do your first set @ 70%1RM clean, then build up over the remaining sets if you can
– Drop the bar between each rep, reset and go

Mobility & Stretching