This is the final week of our current strength progression.  We will re-test 1RM next week, thumb and then we will have a new progression next month, focusing on the power lifts.
This week’s benchmark is “Heavy Grace.”  At least, what we used to call Heavy Grace – 30 Squat Clean and Jerks, 155/100.  I guess some people are calling Heavy Grace 225/155 now.  That is insane.  Heavy Grace was the final WOD of the 2008 Games, and it was like a bomb went off when it was announced.  Now, it’s just more stuff we do.

Workout of the Day
Strength/Skill, Week 4 of 4
Snatch
Build to a heavy single in 10-12 minutes, approximately 85% of 1RM.  Once you hit the target weight, perform 3 singles, with approximately 90-120 seconds rest between lifts.
Back Squat
You should be pretty warm following the Snatch, especially if you are hitting the lifts with a full Squat Snatch.  Build to a heavy single in 8-10 minutes, approximately 85% of 1RM.  Once you hit the target weight, perform 3 singles, with approximately 90-120 seconds rest between lifts.
Conditioning
5RFT
50 Doubleunders
15 Pullups
10 Minute cap