60 Clean & Jerks, 135/95 lbs
Every 1 min (starting at 1:00) complete:
5 Box Jump Overs, 24/20 in
Goal: Sub 13 minutes
Nothing like double “Grace” and some box jumps on the minute to start your Monday! Try to use the same weight you would on the clean a jerk for regular “Grace” which should allow for touch and go reps if you like. If you’re not sure on the weight, it should feel very manageable even as you get tired. Considering the rep scheme it would be wise to do singles with minimal break between to control your heart rate. The box jump over will be challenging and only challenge your conditioning. Try and find a strong but steady pace from the start that you think you can hang onto.
3 rounds for quality of:
12 Plate Front Raises, pick load (:03 lower)
12 Plate Lateral Shoulder Raises, pick load (:03 lower)
12 Plate Bent Over Flies, pick load (:03 lower)
Accessory work today is focusing on the shoulders. For this 3-way shoulder raise, focus on moving with control and for quality using a light pair of change plates, mini bands, or crossover symmetry. Focus on keeping your shoulders down and back and avoid the urge to shrug up.