Power clean and push jerk skills
In 10 minutes
build to 20-30 % heavier power clean and push jerk than workout weight
- 30 Clean-and-Jerks RX is 135/95 lb
Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
2 sets to failure
- Barbell biceps curls
- Hollow rock
- Weighted plank (0-20 kg)