Upper East Side

Warm up

6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
5 empty BB overhead squats

Olympic lifting – Power snatch

Every 2 min for 6 rounds:
3 position power snatch
From the ground, below the knee, above the knee
Load between 55-65% – light and of quality

Aerobic capacity

Every 4 min for 6 rounds:
50 double unders
10 alternating single DB devil presses 50/35 lbs
10 single DB box step ups 50/35 lbs, 24/20 in
10 single DB thrusters 50/35 lbs

EVF360

Part A
4 sets of each movement, for load and quality:
3 weighted strict pullups
10 rower pike ups
100 ft. double KB overhead carry

Part B
Every 4 min for 6 rounds:
50 double unders
10 alternating single DB devil presses 50/35 lbs
10 single DB box step ups 50/35 lbs, 24/20 in
10 single DB thrusters 50/35 lbs