For Time: 30 Clean and Jerk 135/95 lbs
Primary movement: Clean & Jerk Cycling
Grace is elegantly simple: 30 clean and jerks (135/95 lb) for time. That's the entire workout - one barbell, one movement, maximum intensity. It is the definitive test of barbell cycling: how fast you can move a moderately heavy bar from floor to overhead thirty times. Elite athletes finish under 90 seconds treating it as touch-and-go interval work; most athletes do fast singles and finish in 3-5 minutes. Grace pairs naturally with Isabel (30 snatches) as a barbell conditioning benchmark.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 6:00+ | 6:30+ |
| intermediate | 4:00 | 4:30 |
| advanced | 2:45 | 3:00 |
| elite | sub 1:45 | sub 2:00 |
Fast singles with a quick reset beat touch-and-go for almost everyone - drop the bar, follow it down, hands back on within 2-3 seconds. Push press or push jerk instead of split jerk saves time at this weight. Set a rep pace (e.g. 1 rep every 7 seconds = sub-4:00) and hold it. The biggest time leak is staring at the bar after rep 20: keep your hands on it.
Scaled: 30 clean and jerks at 95/65 lb. Beginner: 30 hang power clean and push press at 65/45 lb or with dumbbells. The stimulus is a sub-5-minute sprint - pick a weight you could do 10+ times unbroken when fresh.
Log every result, see your progress over time, and know exactly where you stand.