Upper East Side

Jeffrey’s been working on his ring dips. What are your 2016 goals?

Mobility: Watch KStarr & Adrian Bozman go through 2 simple mobilizations for the jerk/split jerk. One to hit up the internal rotation & extension of the hip and one to open up the rib cage with a thoracic extension.

Warm up
3 rounds not for time:
3 wall walks/handstand practice
15 sit-ups
20 double unders

Strength
Performance: Split jerk
Fitness: Push jerk
Every :90 x 7 starting at 65%, 2 reps

Conditioning
Performance
5 rounds for time:
5 strict hspu
10 toes to bar
15 hang squat snatch (65/45)

Fitness
5 rounds for time:
5 strict overhead press
10 knees to elbows
15 hang power snatch