Upper East Side

Warm up

600 meter run

Dynamic stretches

W an empty barbell

Clean prep work

Strength

Level 2

Cleans

3-3-2-1-1-1

60%-70%80%-90 %-95%- new 1RM

Build to a new 1RM

Level 1 (beginner)

Hang cleans

3-3-3-3-3-3

Build up to a challenging set of 3

Training

Level 2

For time

10-9-8-7-6-5-4-3-2-1

Descending  ladder  of

Power cleans (155/105lbs)

1-2-3-4-5-6-7-8-9-10

Ascending Ladder of

Box Jumps (24/20)

Scale load on Power cleans

Scale height of box

Level 1 (beginner)

For time

10-9-8-7-6-5-4-3-2-1

Descending  ladder  of

Plate ground to over head (45/25)

1-2-3-4-5-6-7-8-9-10

Acending Ladder of

Box Jumps (24/20)

Scale load of plate

Scale height of box

Scale jumps with step ups