Strength:
Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 7 mins completing all sets. Record only the last set of max reps.
Set 1: 5 at 65%
Set 2: 5 at 75%
Set 3: 5 at 85%+
WOD: “Grace” For Time:
30 Clean and Jerks 135/95/65
*8 min hard time cap
Goal times: 6–8 minutes for beginners; 4–5 minutes for intermediate athletes; 3–4 minutes for advanced athletes; less than 3 minutes for elite athlete
Cashout: 4 rounds (leave 10 mins to finish)
25 ab mat situps
:30 sec low plank hold