30 July WOD 

Strength: 7×1 clean

WOD(s):

For time:
“Light Grace”: 30x clean and jerk (95#/65#)

*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount. 

Then

Complete the following for time:
Row 500m
21x 2-arm KB front squat (2x 53#/35#)
21x ring dip
Row 500m
15x 2-arm KB front squat (2x 53#/35#)
15x ring dip
Row 500m
9x 2-arm KB front squat (2x 53#/35#)
9x ring dip
*courtesy of CrossFit Weightlifting 

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