Workout Description
For Time
15 Clean-and-Jerks (155/105 lb)
15 Snatches (155/105 lb)
10 Clean-and-Jerks (155/105 lb)
10 Snatches (155/105 lb)
5 Clean-and-Jerks (155/105 lb)
5 Snatches (155/105 lb)
Why This Workout Is Very Hard
Combines 'Grace' and 'Isabel' with descending reps (15-10-5) using a heavy weight (155/105 lb). Tests heavy Olympic lifting capacity.
Benchmark Times for Graciebel
- Elite: <16:45
- Advanced: 16:45-14:16
- Intermediate: 14:16-11:31
- Beginner: >11:31
Training Focus
This workout develops the following fitness attributes:
- Power (10/10): This WOD is an ultimate test of sustained power output with heavy Olympic lifts. Both the snatch and clean-and-jerk are peak power movements.
- Strength (9/10): The 155/105 lb load is very heavy for both clean-and-jerks and snatches when performed for multiple reps. This WOD is a significant test of maximal strength applied repeatedly.
- Stamina (8/10): Cycling 30 reps each of C&J and Snatches at 155/105 lbs will severely tax full-body strength-stamina, particularly grip, back, shoulders, and legs.
- Flexibility (7/10): Requires excellent mobility for both the snatch (overhead squat position, shoulder stability) and the clean-and-jerk (front rack, full squat, overhead position) at heavy loads.
- Speed (7/10): While the weight is heavy, the ability to cycle reps efficiently and minimize rest between reps (where possible) is key to a fast time. Bar speed and technical proficiency under load are critical.
- Endurance (6/10): Combining 30 heavy clean-and-jerks and 30 heavy snatches (all at 155/105 lb) in a descending rep scheme is a brutal test of anaerobic capacity and power endurance, creating intense metabolic stress.
Modality Profile
A combination of two classic weightlifting benchmarks ('Grace' and 'Isabel'). This is a pure weightlifting test.
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