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?!?!


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.


Complete For Time:


 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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