Power clean and push jerk skills
In 10 minutes
- Go 25-45 lbs heavier than workout weight
- 3-5 rep sets
- ”T and G”
- 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.
20 Med ball Russian twist
20 Hollow flutter kick
15 Banded face pulls (light band)
Scale reps if needed (unbroken sets)