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GraceBenchmark Skill WorkPre-workout strengthEvery 1:30 for 6 sets:Sets 1 and 2: 3 power clean and jerksSets 3[…]

Rest day

3 rounds for time of:800-m run80 air squats Skill WorkPost-workout accessoryAccumulate:50 weighted AbMat sit-ups

For time:2:00 plank hold30 box jump-overs (45/60 cm)100-m DB farmers carry (15/22.5 kg)2:00 plank hold20 box jump-overs100-m[…]

Rest day

Heavy Day On a 20:00 clock:For load:1 snatch

3 rounds: On a 1:30 clock:Handstand walk (15.2 m)Max-reps knees-to-elbows1:30 rest On a 1:30 clock:Handstand walk (15.2[…]