Upper East Side

Mobility: First step to getting better in the gym, is accepting your weaknesses and tackling them. If mobility is tough for you, and you accept you need more mobility, then you’re already headed in the right direction. Check out beginner’s mobility for the front squat (easily transferable to clean mobility).

Warm up
3 sets:
2 clean high pulls
2 muscle cleans
2 front squats
2 push press
2 jerks (any style)

First set with empty bar, then increase weight.

Strength
Performance:
CLEAN PULL + CLEAN + JERK

75%, 2 x (1+2)
80%, 3 x (1+1)

Fitness:
CLEAN PULL + HANG POWER CLEAN
5 sets, across

Conditioning
Performance
3 rounds for reps:
1 minute max burpees
1 minute max thrusters (75/55)
1 minute max KBS (70/53)
1 minute max sumo deadlift high pulls (75/55)
1 minute rest

Fitness
3 rounds for reps:
1 minute max burpees
1 minute max dumbbell thrusters
1 minute max Russian KBS
1 minute max KB sdhp
1 minute rest