Grit Strength and Conditioning – Strength & Conditioning

Warm-up

WARM-UP

1 ROUND (8:00 CAP)

1:00 Bike EZ Pace

10 Scap Push-Ups

8 Clean Deadlifts

8 Barbell Strict Press

Into…

1 ROUND

:45 Bike Mod Pace

8 Alt. Bird Dogs

6 Barbell Upright Rows

6 Barbell Strict Press + :20 OH Hold after final rep

Into…

1 ROUND

:30 Bike Hard Pace

6 Hang Muscle Cleans

8 Alt. Elbow Punches

6 Barbell Push Press + :20 OH Hold after final rep

Clean and Jerk (every 90 sec x 7 SETS* 2 Power Cleans + 1 J)

Metcon (Time)

2:00 ON / 1:00 OFF

12/10 Cal Bike

Max Clean and Jerks (135/95) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)