Upper East Side

Mobility: “Most athletes below the professional level lack the flexibility to reach their full potential…Here are five flexibility exercises to perform before & after your training sessions that can help remove that roadblock.”

Warm up
2 rounds:
10 pass thrus
10 good mornings
10 supermans

2 sets:
Segment snatch deadlift (pause at knee & high hang) + hang snatch high pull + high-hang snatch

Strength
Performance
Snatch grip deadlift + high-hang snatch
6 sets of complex, ascending

Fitness
Snatch grip deadlift + high-hang power snatch
6 sets of complex

Conditioning
“Freestyle Fran”
For time:
45 thrusters (95/65)
45 pull ups

Partition reps however you choose until you hit the required reps.