Grace

girl

30 clean and jerks for time. A pure barbell sprint that tests power output and cycling efficiency.

Est. 2003

Rx Standards

Scheme

30 reps for time

Rx Male

61 kg

Rx Female

43 kg

Movements

30 total reps

30Clean & Jerk61/43 kg

Performance Levels

Beginner

8:00++

Beginner

8:00++

Intermediate

4:00 - 7:00

Intermediate

4:00 - 7:00

Advanced

2:00 - 4:00

Advanced

2:00 - 4:00

Elite

< 1:30

Elite

< 1:30

Tips & Strategy

•Touch-and-go reps are faster than dropping and resetting
•Pace yourself for the first 15 reps, push the last 15
•Use a squat clean to save shoulder fatigue on the jerk

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EMOM 30 min