April 2nd

Warmup/Preparation - 15 min
Bracing Sequence - 2min
Neutral Spine - 2min (Cat and Camel)
Bracing Application - 4min (Curl Ups, 20reps w/ Partner)
Dynamic Stretch - 7min

Skill/Strength - 20 min
Jerk Balance 2,2,2,2,2

*clean the bar into position
Conditioning - 15 min
6 Rounds for time:
"Graceful"
5 Clean & Jerks (95/135)
Rest 1min

Recovery
In class recovery - 750 Row, damper at 1, easy pace
Outside class recovery - Thoracic Spine

Warmup/Preparation - 15 min
Dynamic Warm Up

Skill/Strength - 20 min
Press
Push Press
Push Jerk

Conditioning - 15 min
AMRAP in 12min:
6 Push Press
12 Box Jumps (20/24)
24 Squats

*scale as needed
Recovery
750m Row, damper 1, easy pace

Accessory
*complete before class if possible

10min EMOM:
Odd minutes perform CTB Pullups (5-8)
Even minutes perform Kipping HSPU (5-8)

CrossFit
Skill/Strength - 20 min
Jerk Balance 2,2,2,2,2

*clean the bar into position
Conditioning - 15 min
6 Rounds for time:
"Graceful"
5 Clean & Jerks (95/135)
Rest 1min

Recovery
In class recovery - 750 Row, damper at 1, easy pace
Outside class recovery - Thoracic Spine