Wednesday - Grace Sandwich

Group warm up 
Line drills
Empty bar warm up

Strength
Squat Clean
1-1-1-1-1
Start with a comfortable weight
try to increase weight each set

Metcon "Grace Sandwich"
800 Meter Run
30 Clean and Jerks 135/95, 115/85, 95/65
800 Meter Row

OT:
30 hollow rocks
30 flutter kicks