Grace

How to Perform “Grace”
Complete 30 Clean-and-Jerks as quickly as possible. You may use Power or Full Cleans, and finish each lift with either a Push or Split Jerk. Snatches are not allowed. You can pause after the Clean or flow directly into the Jerk without resting.

How to Score “Grace”
Your score is the total time it takes to complete all 30 reps.

Target Times

• Beginner: 6–7 minutes
• Intermediate: 4–5 minutes
• Advanced: 3–4 minutes
• Elite: Under 2 minutes

Tips & Strategy
Plan how you’ll break up the 30 reps before starting. Advanced athletes may perform large sets or go unbroken, while others can split the work into sets such as 6×5, 10×3, or quick singles with minimal rest. Stay efficient with barbell cycling—keep the bar close and recover during transitions.

Intended Stimulus
“Grace” should feel fast and powerful. The load should allow you to move continuously with short breaks. You’re aiming for a sprint-style effort that taxes your lungs and grip while maintaining strong mechanics.

Scaling Options
Reduce the weight to maintain quick movement and solid form:

• Intermediate: 30 Clean-and-Jerks for Time (115/75 lb)
• Beginner: 30 Clean-and-Jerks for Time (75/55 lb) or with lighter dumbbells

Focus on staying consistent, smooth, and explosive through every rep.