Should I do touch-and-go or singles?

For most athletes, singles with a quick reset (3-5 seconds) is actually faster than touch-and-go. Touch-and-go requires more energy and becomes inefficient as you fatigue.

What style of clean should I use?

Use whatever style you're most efficient at. Power clean is fine if you're strong enough, but a squat clean can save energy on the pull if you're comfortable receiving in the squat.

How do I improve my Grace time?

Work on your clean and jerk cycling efficiency, practice quick singles, and build your capacity through EMOM-style workouts with clean and jerks.

Is it better to push jerk or split jerk?

Push jerk is typically more efficient for cycling because you don't need to reset your feet. However, use whatever style you're most consistent with.

Grace

For Time

A classic sprint workout. 30 clean and jerks as fast as possible. Simple but brutal.

The CrossFit Girls Benchmark Barbell Olympic Lifting

The Workout

30 reps for time

1Clean & Jerk (135/95 lb)

Time Cap: 10 minutes

Equipment Needed

BarbellWeight plates

Target Time

Beginner

6-10 minutes

Intermediate

3-5 minutes

Advanced

1:30-3:00

Strategy & Tips

Grace is a pure sprint. Singles are often the fastest approach for most athletes - touch and go becomes inefficient as fatigue builds. Focus on efficient mechanics and quick resets.