WOD:

1) Power Clean: 1-1-1-1-1-1-1

This should be 7 Heavy Singles. You should use this as an opportunity to find a current 1RM Power Clean. Work to keep all 7 singles within 80% of the days heaviest rep. Rest approximately 2 minutes between sets.

2) “Grace”- AQAP:

30 Clean and Jerks 135/95

This can be any type of Clean and any type of Shoulder-to-Overhead. This should be a fast workout, think sub 5 minutes so if scaling scale accordingly, but at the same time don’t shy away from using heavy weight, and if it takes 7 or 10 minutes you didn’t do anything wrong, you just got a different metabolic effect out of the workout.

httpv://www.youtube.com/watch?v=7csyQZS3ZMs&feature=player_embedded

WOD Demo, but with 185lbs…who’s getting on the board, anybody getting Dels time of 1:39

Extra Work:

3) Good Mornings: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

4) Abmat or GHD Sit-ups: Tabatta 8 rounds of 20:10

For results post weight of each of the 7 Power Cleans and time to complete “Grace” along with any scaling used. If you did Extra Work post weight and reps.