Grace Squared

Warm-up:

  1. Row 500m 
  2. Elbow to Instep 10m 
  3. 3 Strict Press w/bar
  4. 5 Slow Descent Front Squats + Pause w/bar
  5. 3 Push Press w/bar
  6. 5 Front Squats w/bar
  7. 5 Press in Clean w/bar

Mobility:

Voodoo Floss: Quads/Knees 

Announcements:

Don't miss out on the pre-paid option to help move Justified! Save a ton of money. See Greg! 

Lift of the Day:

SJ Cycle Week 3 

Front Squat 3x5 Across 
(3 sets of 5 reps of the same weight. Build to tough 5 then give 2 additional sets at same weight)

Skills & Technique: (Click below for links to more info)

Clean & Jerk

Wod:

Grace

30 Clean & Jerks 135/95lbs

For time. 
Time Limit: 15 Minutes.

Or

Double Grace

60 Clean & Jerks 135/95lbs

For time. 
Time Limit: 15 Minutes.
(Must have a pevious sub 5 minute Grace to choose this option)