| A. Work Up to Heavy Clean & Jerk for day |
| B. Double Grace (12:00 CAP): 60 C&J (135/95) |
| C. NFT – 3 Rounds |
| 2:00 Row/Run/Bike – Moderate |
| 30 Ab Mat Sit Ups (no arms) |
| 20 Controlled Reverse Hyper (GHD) |
| A. Work Up to Heavy Clean & Jerk for day |
| B. Double Grace (12:00 CAP): 60 C&J (135/95) |
| C. NFT – 3 Rounds |
| 2:00 Row/Run/Bike – Moderate |
| 30 Ab Mat Sit Ups (no arms) |
| 20 Controlled Reverse Hyper (GHD) |