Grace workout
30 Clean and Jerks for Time
Grace is one movement and one number: 30 clean and jerks for time. The load is heavy enough that every rep needs proper technique, yet light enough that the fastest athletes move it in around two minutes. It is a test of efficient barbell cycling and of how well you can manage your breathing between reps.
The workout
For time:
- 30 clean and jerks (135/95 lb)
Time cap: 10 min
Loads the timer ready to go: For Time with a 10:00 cap.
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Rx loads
Time cap
Most gyms cap Grace at about 10 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Reduce the load so that most reps can be done as quick singles with good positions.
- Use dumbbells (one or two) if the barbell clean is not yet solid.
- Cut the volume to 20 reps for beginners.
Strategy tips
- Plan on fast singles from the start: drop, reset and go, rather than touch-and-go reps that fall apart.
- Stay close to the bar and breathe at the top of each rep, not on the floor.
- Pick a pace (for example one rep every 6 to 8 seconds) and hold it.
Related workouts
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