WOD “Grace” 30 clean & jerks for time 135/95 3 rounds not for time 10 1 arm 1 leg DL (on each side, opposite hand and leg) 20 sit-ups  

Rest Day!

1. For Time: 30 Chest-to-Bar Pull-Ups 400m Run 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) 400m Run 30 Chest-to-Bar Pull-Ups 2. Stability 10 on each leg: KB 1 leg DL  

1. Snatch pull EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs Pos. […]