Upper East Side

Mobility: One of the best ways to mobilize is to spend time in the troubled position and work on full range of motion. This Livestrong article asks you to do just that: spend time in the front rack position to improve the front rack position. In doing so, you will loosen up the muscles needed for the ideal positioning.

Warm-up
Tabata double unders

Then
2 rounds:
10 OHS
5 scorpion stretches
10 hollow rocks

Strength
Front squat
Performance: 70%x5, 75%x5, 80%x5, 85%x5
Fitness: 4×5, across

Conditioning
Performance
For time:
500m row
5 squat cleans (185/125)
40 double unders
4 squat cleans
30 sit ups
3 squat cleans
20 burpees
2 squat cleans
10 toes to bar
1 squat clean

Fitness
For time:
500m row
5 hang power cleans
40 lateral bar hops
4 hang power cleans
30 sit ups
3 hang power cleans
20 burpees
2 hang power cleans
10 knees to elbows
1 hang power clean