🟥 GRACE (BENCHMARK) | 10:00

MAIN

For Time (10 min cap)

• 30 Clean & Jerks — 135/95 lbs

Intention: Benchmark. The classic Girl WOD. 30 C&Js as fast as possible. This is the Red piece of the week.

Target Benchmarks: Under 2:30 = elite. 2:30–4:00 = strong. 4:00–6:00 = solid. 6:00+ = build on it.

Coach Cues: Brief pacing strategy: initial set of 8–15, then fast singles with short breathers. Touch-and-go when they can, quick singles when they need to reset. The barbell doesn’t leave their hands for long.

Logistics/Subs:

Load: 135/95 → 115/75 → 95/65 (reduce load, not reps)

Movement: Power Clean + Push Jerk acceptable

WARM-UP (~8 min)

Purpose: Shoulder mobility, pressing mechanics, jerk prep.

General Elevation (3:00)

1 min Easy - Rest :30 sec

2 Rounds - 1 min Hard - 1 min Rest

3 Rounds - 25' Broad Jumps / 10 Knee touches / Duck Jumps 25'

**Couch Stretch with benches or pads

Movement Preparation (5:00)

2 Rounds:

8 Wall Slides (slow — thoracic opening)

5 Push-Ups to Downward Dog

5 Strict Press (empty bar)

5 Push Jerks (empty bar)

5 Push Press (empty bar)

🟨 STRICT PRESS | 10:00

MAIN

4 Sets

6 Strict Press @ 82%

Rest 2:30

Intention: Sharpen consolidation. 82% × 6 — no tempo. Brace hard, press to full lockout, glutes and ribs tight. Final 82% strict press week of the cycle.

Coach Cues: If athletes are arching their lower back, drop the weight immediately.

KB Lunges - 8 min

3 rounds

• Single KB overhead 50' (#52 / #35 - Scale as needed)