Upper East Side

Warm up

2 rounds:
20 A-Frame toe-touches
10 alternating box steps ups
10 alternating DB snatches (light)

Behind the neck snatch grip shoulder presses

5×3 at 50% of snatch

Deficit paused snatch pulls

3×3 at 90% of snatch 1RM with 2 inches deficit (standing on 25 lbs plates) and 2 sec pause mid shin prior to finishing the pull.

Conditioning

2 rounds for time:
30 single DB overhead lunges 50/35 lbs
3 bar muscle ups
30 single DB front rack lunges 50/35 lbs
3 bar muscle ups
30 alternating DB snatches 50/35 lbs
3 bar muscle ups

Time cap: 15 min

Scaling: use a DB allowing to maintain a locked out arm overhead. Replace the 3 bar muscle ups with 9 chest to bar pullups. All movements should be done in 2 efficient sets or less. Scale load and movement accordingly.

EVF360

Part A
14 min to perform 4-5 rounds of:
10 seated DB presses
20 alternating KB gorilla rows
30 sec handstand hold / wall walk hold

Part B
2 rounds for time:
30 single DB overhead lunges 50/35 lbs
9 pullups
30 single DB front rack lunges 50/35 lbs
6 chest to bar pullups
30 alternating DB snatches 50/35 lbs
30/20 cal row

Time cap: 19 min

Scaling: use a DB allowing to maintain a locked out arm overhead.All movements should be done in 2 efficient sets or less. Scale load and movement accordingly.