CFT / Grace

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Strength

CFT

3 attempts to get a 1rm for:

Back Squat

Shoulder Press

Deadlift

Then add the each 1rm to get the CFT

WOD

"Grace"

30 Clean & Jerk for time @135/95

Notes:

Take your time. The CFT is not for time. Recover fully before Grace. Test some weights to decide what you want to use. You'll probably want to go a bit lighter than normal after the CFT.