Upper East Side

Mobility: It’s no secret that in order to have a great squat, you need to have hip mobility. This article by T-Nation provides a number of mobilizations and explanations on how to lengthen and open up different parts of the body to break up those hips.

Warm up
3 rounds or 6 minutes:
30 double unders
10 alternating groiners
10 goblet squats

2 minutes KB ankle stretch

Strength
Back squat
Performance
73%x5
83%x1
75%x5
85%x1
77%x5
87%x1

Fitness
5×5, across

Conditioning
Performance
4 rounds for time:
7 hang power snatches (115/75)
7 ring dips
7 Russian KBS (70/53)

Fitness
4 rounds for time:
7 hang power snatches
7 push-ups
7 Russian KBS

*10-minute time cap