Upper East Side

Warm-up
5 minute mobility: stretch shoulder/tricep with bands. Roll mid/upper traps and lats with foam roller/ball. Barbell smash triceps to improve front rack.
then,
8 Minute AMRAP
10 Pass-thrus
10 dislocates
10 OHS w/PVC
10 groiners
10 Burpees

Clean Progression
Press, PP, Push Jerk warm-up

Strength/Skill
Barbell complex
Complete 5 sets of the below complex:
1 Hang Power Clean,
1 Hang Clean,
1 Front Squat,
1 Shoulder-to-OH
**Work up to a heavy successful set**

Training 
‘Hangin’ Elizabeth’
21-15-9
Hang Power Cleans (135/95)
Ring Dips

**10 minute cap…scale accordingly!
Mods:
Scale weight on HPC
Scale ring dips with: self assisted ring dips, jumping negative dips, feet/toes on box if display extensive control on rings