170411 ~ Graceful Day!

Intensity is the best accessory to strength building!  The benchmark Grace is a great opportunity to really push your redline and see what your body is capable of! Touch and Go, or grip and rip....how quickly can you complete your reps?!?!

Strength:

Clean 1RM

20 min to complete

Every 2 min x 8 min

**All Singles…Drop Every Rep**

4 Power Clean + 4 Full Clean @ 50% (Full Clean)

3 Power Clean + 3 Full Clean @ 60%

2 Power Clean + 2 Full Clean @ 70%

1 Power Clean + 1 Full Clean @ 80%

 From this point forward rest as needed….continue with singles until the Power Clean has been maxed out. Continue with full Clean.

Conditioning:

Complete For Time:

“Grace”

 30 Clean & Jerk (135/95#)

Cash Out:

The 50’s

50 GHD Situps

50 Heavy Russians

50 Reverse Hypers

 ** Break up reps anyway. Reverse Hyper weight 30% 1RM Backsquat

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