Essentials:
A.
10 Sets
Hang Power Clean x 5 reps 45/35
On the min Marks
Rest 5min
B.
GRACE
For Time:
Clean and Jerk x 30 reps
Rest 5min
C.
3 Sets
Row x 750meters 65%
Rest 2min
Fitness:
A.
10 Sets
Power Clean x 3 reps 95/75
On the min Marks
Rest 5min
B.
GRACE
For Time:
Clean and Jerk x 30 reps 135/95
Rest 5min
C.
3 Sets
Row x 750meters 65%
Rest 2min
Performance:
A.
10min to Find a Heavy, not maximal, Power Clean by performing 1 rep on the min increasing load every min. Jumps in weight are up to your discretion but the last rep should not be a 1RM.
Rest 5min
B.
GRACE
For Time:
Clean and Jerk x 30 reps 135/95
Rest 5min
C.
3 Sets
Row x 750meters 85%
Rest 2min