The Grind

May 29th Wednesday

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This whole workout is FOR TOTAL TIME, but that doesn’t mean speed through it and take no rest! Everyone will start on the run. The first round bar work will need to be split up (we WANT you to pick a heavy enough weight that it has to!), and potentially the second round as well. Still treat it as a chipper format (do all 12 Power Cleans before starting on Thrusters and Jerks). On the final round of 4, can you do all three lifts without putting the bar down?! Use the same BB for all three lifts, which means Power Cleans may be moderate, Thrusters maybe a bit heavier, and Jerks will be a big challenge! Levels below are only a suggestion, work with what feels right for you.

For Time!

Level 1
400m Run12 Power Cleans12 Thrusters12 Jerks12 Burpees12 V-Ups12 Pull-Ups400m Run8 Power Cleans8 Thrusters8 Jerks8 Burpees8 V-Ups8 Pull-Ups400m Run4 Power Cleans4 Thrusters4 Jerks4 Burpees4 V-Ups4 Pull-Ups400m Run

Up to 35#

Same Bar

Same Bar

Elevated

Sit-Ups/V-Abs

Jumping or RR

45-55#

Same Bar

Same Bar

Knees

Bands

65-75#

Same Bar

Same Bar

Knees/Toes

1 Band

85#+

Same Bar

Same Bar

Toes

1 or No Bands/Kip

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