Warm-up

• 2:00 Bike or Row (easy) –then–
• 3 Rounds
  • 10 Push Ups (use bench or box to elevate)
  • 10 Single Arm Hang DB C&Push Press (light)
  • 30 Seconds HS Hold

Quality

• 3 rounds for quality of:
  • 5 Handstand Push-ups
  • 5 Strict Chin-ups
  • 15 Hollow Rocks

Strength

• Power Clean 1×3
• Use the heaviest weight you can for the set.

Build to a heavy 3 rep touch and go. Hold on to the bar, you can rest in the front rack or at the hip before you go down and perform the next rep.

METCON: BENCHMARK

• For time: 30 Clean & Jerks, 135/95 lbs

For the first time we will have 2 movements of the month. The first one is the 1RM power clean that we tested last week. The other one is the benchmark “GRACE”. We will be working towards improving technique and strength for the max lift as well as working on efficiency for the higher rep-lower weight workout that is Grace. Scaling Options: Pick a weight you can do T&G with or very quick singles, focus on efficiency in the movement to exert the least amount of energy while completing the work. Sub for HSPU can be Box HSPU today or 5 Tough Push Ups!