Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:  30 squats – 20 rollouts – 30 OH squats

Working Capacity:

• 15 Squat Clean 95/135 lb. rx
• 30 Toes to hands
• 30 Double Unders
• 30 Push Press 35 lb. rx
• 30 Push Jerk 35 lb. rx
• 15 Thrusters 95 lb. rx
• 30 Pullups
• 30 Burpees
• 300 ft. Walking Lunge 25lb. plate

Stretch, refuel.

Endurance:  Dynamic ROM Drills – 1mile run

Warm Up:  30 squats/20 rollovers/30 OH squats

BENCHMARK DAY!
“GRACE”

30 Clean & Jerks for time!
135 men/95 women Rx

(appropriate weight as needed)

Durability:  1mile run or 2000m row; stretch & foam roller