Upper East Side

Warm up

6 min AMRAP:

4 tempo pushups

4 no pushup burpees

4 alternating single DB hang clean and jerks

8 alternating DB plank pull throughs

Bench press and rotational core strength

Bench press – Every 3 min for 5 rounds:

3 reps at 72.5%

3 sets each side of 6 BB landmine rotations with press

Note: perform a set of landmine rotation press after each set of bench press

Barbell cycling and conditioning

Every minute on the minute until the work is complete:

9 power snatches 95/65 lbs

Max bar facing burpees

Repeat until you accumulate 27 reps

— rest 2 min

Every minute on the minute until the work is complete:

7 power snatches 115/80 lbs

Max bar facing burpees

Repeat until you accumulate 21 reps

— rest 2 min

Every minute on the minute until the work is complete:

5 power snatches 135/95 lbs

Max bar facing burpees

Repeat until you accumulate 15 reps

Time cap: 20 min (includes the minutes of rest)

Goal: complete each section in 3 minutes

Scaling: adjust load to 50%, 60%, 70%

EVF360

Part A

Every 7 minutes for 3 rounds, each for time:

20/16 cal row

10 double DB snatches 50/35 lbs

10 burpee box jumps over 24/20 in

20 alternating single DB snatches 50/35 lbs

Part B

16 min to complete 4 rounds of:

20 alternating KB floor presses (hold other KB in lockout)

15 weighted V-ups (hold a wall ball in your hands)

10 seated DB Arnold presses

20 plate Russian twists