SPLIT GRACE
Score 1
4 Rounds for Reps
:40 of work, :20 of Rest Partners alternate rounds
Clean and Jerk
Loads: (135/ 95, 115/75, 95/65)
Rest 1:00
Score 2
Air Bike Calories
:50 of work, :10
:40 of work, :20
:30 of work, :30
:20 of work, :40
:10 of work, :50
P1 Completes all 5 efforts, then P2
WORKOUT FLOW
Part 1 will have each pair alternate :40 work/ :20 rest efforts.
The score for the clean and jerks will be based on load and reps with a higher value for higher loads with 95 being highest and 65 lowest for women.
PArt 2 will have partner one complete all five rounds on the bike with partner two going next. The score will be total calories for the pair.
MOVEMENT STANDARDS
Clean and Jerk: The clean and jerk movement standard is to lift a barbell from the ground to the shoulders (the clean) and then from the shoulders to an overhead position with locked arms and legs (the jerk).
Bike: The monitor on the bike must be set to zero at the beginning of each partner’s effort. The Athlete must stay seated on the bike during the rest interval.
