HANG POWER CLEAN + PUSH JERK + SPLIT JERK & "GRACE"

A) Strength:

1) EMOM 5:

1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk @ 75% Push Jerk 1RM

2) MetCon Prep:

3 Rounds @ "game speed" of:
3 Clean & Jerks
5 Lateral Burpees Over Bar
- Rest 90s.

B) WOD:

"Grace"

For time: (7:00 Cap)

30 Clean & Jerks (Rx = 135/95, S = 115/75, 95/65, 75/55)

Alternate WOD:

AMRAP 5:

6 Assault Bike Cals or 6 Burpees
8 DB Thrusters (40/20)

C) Extra Credit:

1a) KB 1 1/4 Tricep Extensions 3 x 10-12). Rest 30s.
1b) KB Hammer Curls (3 x 10-12). Rest 30s.

2) Side Plank (3 x 10-15s each). Rest 60s.