Upper East Side

Warm up

3 rounds (6 min cap)

5 Inch Worms

10 spiderman steps

5 muscle cleans with empty barbell

5 front squats with empty barbell

Clean & Jerk

Take 10 min to work up to a single clean & jerk of ~80%

— Then, every 90 sec for 6 rounds:

3 clean & jerks at 77.5%

Note: any style. Reps do not need to be touch and go

Conditioning

On a continuous running clock:

— From 0:00 to 5:00:

Row or ski 1,000/800m for time

— From 5:00 to 20:00:

“Helen”

3 rounds for time:

400m run

21 American KBS 24/16 kg

12 pullups

Note: Helen should be done in unbroken sets, this workout is earned on the run!

EVF360

Part A

4 rounds for max reps of 30 sec work / 30 sec rest, rotating through the stations:

Plate ground to overhead 45/35 lbs

Double DB shoulder to overheads 50/35 lbs

Box jumps 24/20 in

Double DB power cleans 50/35 lbs

Part B

On a continuous running clock:

— From 0:00 to 5:00:

Row 1,000m for time

— From 5:00 to 20:00:

“Helen”

3 rounds for time:

400m run

21 American KBS 24/16 kg

12 pullups

Note: Helen should be done in unbroken sets, this workout is earned on the run!