Grace Period

Sat

Oct 12

Grace Period

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Workout

"Grace Period"

[TEAMS OF 3]

AMRAP 30:

150/120 Calorie Bike Erg

90 Power Snatches (115/85)

150/120 Calorie Bike Erg

90 Clean & Jerks (135/95)

Max Calorie Bike Erg

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* One teammate works at a time

* Split reps as you'd like

* Mixed Team Calories:

* 2 Guys, 1 Girl: 140 Calories

* 2 Girls, 1 Guy: 130 Calories

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KG | (52/38) (61/43)

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AGE GROUP

13-15 & 55+ | Power Snatches: (95/65), Clean & Jerks: (115/85)

Open-Games

For Time:

15-10-5 Power Snatches, @weight(115/85)

30/24 Calorie Bike Erg

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-Rest 2 Minutes-

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15-10-5 Clean & Jerks, @weight(135/95)

30/24 Calorie Bike Erg

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Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

This 30-minute team workout is a true test of endurance, strength, and strategy. You’ll alternate with your partner, splitting the reps as needed to keep moving efficiently. The Bike Erg sets the pace, and the barbell work will test your strength and stamina. Focus on smooth transitions and quick sets to keep the momentum going. Once you hit the final bike, give it everything you’ve got for max calories! Communication and smart pacing are key to maximizing your performance.

Scoring

Score | Total bike calories

Movements

Bike | 10:00 or less on the assigned calories.

Power Snatch | Load that allows for 5+ reps unbroken at a time. This should be slightly lighter than our Isabel load.

Clean and Jerk |Load that allows for 5+ reps unbroken at a time. This should be slightly lighter than our Grace load.

The One | Teaching Focus

Elbows beat the feet

Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.

Modifications

BIKE

10:00 Time Cap
150/120 Cal Row
120/95 Cal Ski
120/95 Cal Echo/Assault Bike
2000m Run

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POWER SNATCH

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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CLEAN AND JERK

Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Kettlebell Swing

Logistics

For Time:
15-10-5 Power Snatches (115/85)
30/24 Calorie Bike Erg

Rest 2 Minutes

15-10-5 Clean & Jerks (135/95)
30/24 Calorie Bike Erg

Time Cap: 30 Minutes

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow 0:20 each

Grab a PVC Pipe
1:00 Bike
PVC Passthroughs
Bootstraps
Arm Wraps
Bend and Reach
PVC Around the Worlds
Samson (Right)
Samson (Left)
PVC Behing the Neck Press
Alternating Lunges
Air Squats
1:00 Bike

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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Power Snatch | tell, show, do, check

Establish stance and grip
Hip width stance
Wide grip / wide enough to perform PVC pass through with no elbow bend
Full grip on bar
Bar in contact with shins
Shoulders slightly over the bar
5 Snatch dip + drive
Focus on speed through the middle
5 Snatch deadlift + shrug
Focus on timing of the shrug
5 Snatch high pull
Focus on bar close
5 Snatch land
Focus on footwork and strong OH position
5 Snatch drops
Focus on footwork and strong OH position
3 Cued Snatch

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Clean and Jerk | tell, show, do, check

Establish stance, grip, & set-up
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Shoulders slightly over the bar
5 Clean Dip + Drive
Emphasize quick and powerful hip extension, keeping the bar close through the middle of the lift.
5 Clean Deadlift + Shrug
Cue athletes to finish the deadlift fully before shrugging with explosive timing.
5 Clean High Pull
Focus on keeping the bar close to the body as the elbows pull high, ensuring a vertical path.
5 Push Jerk Dip + Drive
Focus on generating power from the legs while maintaining a strong connection with the bar.
5 Push Jerk
Emphasize fast foot movement and a solid, stable overhead position, with the arms fully locked out.
3 Cued Clean & Push Jerks
“Jump” - Full extension of hips and knees before pushing under the bar
Ensure full extension before starting the pull under the bar in the clean and the drive for the jerk.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

10 Cal Bike (split)
10 Power Snatch (split)
10 Cal Bike (split)
10 Clean and Jerk (split)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For

Bike | We want to hold a hard effort on the bike, once our pace starts to drop partners should switch out to allow the rested partner to go.
Power Snatch | Athletes should choose a load that allows us to complete short unbroken sets.
Clean and Jerk | Athletes should choose a load that allows us to complete short unbroken sets.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Bulletproof Shoulders

3 Sets:

10 Chest Supported Incline T-Y-I Complexes

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Rest 1 Minute Between Sets

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MINDSET

Alan Cohen

"Appreciation is the highest form of prayer, for it acknowledges the presence of good wherever you shine the light of your thankful thoughts."

Gratitude is a powerful force that acknowledges and amplifies the good in your life.

Additional Elements

Have questions?

Reach out!

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