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5×3 DeadLift @ 75% of 1 Rep max
Then Power Clean and Jerk Technique
Then Grace
"30 Clean and Jerks For time"

Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time

Men: 75 lb.
Women: 55 lb.

Dan Bailey completed Grace in1:02 in 2011, and Rich Froning Jr. boasts a1:11 Grace.Apr 13, 2016