“Grace”
for time of:

30 Clean and Jerks (Rx=135/95)

Rest 5 Minutes

“Diane” 

21-15-9 reps for time of:

Deadlifts (Rx=225/155)

Handstand Push-ups (Scaled=Box Handstand Push-ups)

Lifting Day!

Front Squat

5-5-3-3-3-1-1-1-1-1 reps

Tips: Focus on excellent technique for every set. If you have previous 1-rep max, try to set a new PR. Beginners should warm up to a weight that is challenging for 5 repetitions but allows for excellent technique. Use this load as a gauge to proceed. It is more important for the beginner to have practice opportunities than to experience maximal loading. Add weight for each set, but only if movement quality is consistent. If excellent technique cannot be maintained, do not increase weight.

30-20-10 reps for time of:
GHD sit-ups (Scale=AbMat Sit-ups)
Toes-to-bars (Scale=Hanging knee raises)
Wall-ball shots (Rx=20/14)

Lifting Day!

Hang power clean

3-3-3-3-3-3-3 reps

Tips: Athletes with less experience should focus on practicing the movement. Experienced athletes should attempt to increase load every set. All athletes should strive for consistent technique across every set.  Beginners should focus on consistent mechanics, not maximal loads. Choose a weight that is moderately difficult and try to maintain it across all 7 sets. Use this weight to inform your load-selection during the next workout involving this movement.

Half “Emily”

5 Rounds for Time:

30 Double-unders (Scale=60 Single-unders)

15 Pull-ups (Scale=Jumping Pull-ups)

30 Air Squats

100m Sprints

Tips: During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.