A) 3 sets for quality:
15 hollow rocks
20 strict abmat sit-ups (no arm swing)
20 seated leg lifts over db/kb
45 second weighted elbow plank
Rest 1 minute after each round
B) 5 minute Grace Warm-up EMOM:
3 touch and go power clean and jerks with pause in clean catch and jerk catch
*Empty bar or very light weight on first set. Then slowly build in weight to Grace weight or heavier.
C) Grace
30 clean and jerks for time (135/95lb)
*8 minute time cap
**Rx+ option: Rest exactly 2 minutes from when you finish, then complete max bar facing burpees in remaining time before cap
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