Upper East Side

Mobility: The best way to work mobility in a weak area is to spend some time in end range working on mobility. This is a focused and very effective way to get those elbows in the front rack up. Make sure to get as many fingers on the bar as possible.

Warm up
3 rounds:
10 dislocates
10 supermans
10 hollow rocks
10 kip swings

Strength
Front squat
Performance: 70%x5, 80%x4, 85%x3, 90%x3
Fitness: 4×5, across

Conditioning
Performance
5 rounds for time:
8 lateral burpees over bar
7 power snatches (115/75)
6 pull ups

Fitness
5 rounds for time:
8 burpees
7 hang power snatches
6 jumping pull ups