Grace

This is a great day to practice your Clean-N-Jerk... because that is all this workout consists of. Practice the movement during your warm up either with a broomstick, PVC pipe, or unweighted bar. You are starting in the "power position" meaning you start with the weight on the floor with your body in the squat position. Click on the link below for a refresher course in the Clean-N-Jerk. This is considered a "Heavy Day" meaning you should be really pushing yourself to the limit in weight order to increase your strength which will in turn allow you to generate more power in later more complex workouts.

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

WOD • Grace

• Clean-N-Jerk 30 reps for time
• RX Men: 135 lbs
• RX Women: 95lbs

I did 75lbs in 6:30. Dubbs did 135lbs in 10:30.