Strength:

Spend some time on front rack mobility so you can save some energy with an efficient rack position. It can also be beneficial to try a slightly wider grip, so that you can grip the barbell in the palm during the front rack. Do your best to shrug the bar off your shoulders and finish with the arms, you also shouldn’t drop the elbows at all during the lift.

SQUAT CLEAN THRUSTER

Build to a 1RM. Rest 2:00
– Goal: 5# PR

– Last tested 8/9

Metcon:

Return of this super evil benchmark; “Driving Miss Gracie”. After completing 30 C&J you’ll use the remaining time on the 6-minute clock to rack up as many cals on the Bike/Row as possible. Assuming you finish with barbell around the 3 minute mark, Men should aim for 30+ cals, women for 24+. We last performed “Grace” on 3/1, so use the same weight for this benchmark, and shoot for a similar or slightly improved time.

 “DRIVING MS. GRACIE” 

In a 6:00 window:
30 Power Clean + Push Jerks (135/95)
Remaining time: Max Calories Air Bike/Rower
– Goal: Let it all hang out today and go for it! Score = total calories.
– Last tested: 4/26

Accessory

BANDED GLUTE BRIDGE

3 x 12-15. Rest 60s.
– no pause this week