A. 4 sets of:
1 clean + 1 hang clean + 1 jerk (medium weight)
* Between each set, complete 30 second L-Sit hanging on pull-up bar or supported on rings

Full squats on these cleans, friends!

B. 4 rounds for time of: 
10 front squats (Grace weight)
200m sprint
rest 1:1

** no rack; clean weight from floor

Score = time per round

Future Programming

See the programming for the full week. We're providing programming a few days in advance as a tool to aid y'all in planning your weeks and/or any extra training you may be doing in addition to the classes. This advanced notice is NOT an excuse to cherry pick workouts!