Warm-up

• 10 Tempo Push Ups (on bench or box)
• 200m Jog
• 10 Double DB Deadlifts (light DBs)
• 200m Jog
• 10 Double DB Hang Cleans
• 200m Jog
• 10 Double DB Push Press
• 200m Jog

METCON

• 3 rounds for time of:
  • 10 Clean & Jerks, 135/95 lbs
  • Run, 400 m
  • Rest 3 mins

Scaling Options: Barbell weight should be the same weight you used for Grace so something you can do t&g reps or really quick singles.

Quality

• 3 rounds for quality of:
  • Walking Lunge, 100 ft (pick load)
  • 20 Alternating Leg V-ups