WARM UP
3 rds
250m row
15-Russian KB swings
SKILL/DRILL
STRENGTH
EMOM for 10min
3 squat cleans+ 1 jerk
(progressive load)
WOD
“Grace”
for time
30 clean-n – jerks (135/95)
eXpress WOD
eXpress WARM UP
WOD
5rds
6-elevated ring rows
6-box jumps
12-slam balls
50m plate pinch carry (45- 25)