A.
Every two minutes, for 14 minutes (7 sets):
Hang Clean, 1 rep

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
For time: Run, Row or Ski 1000m

Rest until the clock strikes 10:00, then…

“Grace”
For time:
135/95 pound Power Clean and Jerk, 30 reps

Scaling Options:
L3: 115/75
L2: 95/65
L1: 75/55

Coach Alex’s Notes:
5 minute time cap

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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