Upper East Side

Way to go on the snatch PR at Hail to the Queen, Coach Alexis!

Mobility: Unglue your posterior chain with KStar, lift some heavy weight:

Warm up
500m row, then
3 rounds not for time:
10 kb step ups
10 supermans
10 hollowrocks

Strength
Deadlift
A. Fitness & Performance
10 minutes to work to a heavy 5 reps

B. Performance: 6-min EMOM – 5 banded reps @ 50%
Fitness: 6-min EMOM – 3 reps every minute increasing weight each minute

Conditioning
Performance
3 rounds for time:
30 push-ups
20 front squats (115/75)
20 push presses (115/75)
30 sit-ups

Fitness
3 rounds for time:
30 push-ups
20 goblet squats
20 DB/KB push presses
30 sit-ups