Upper East Side

Mobility: Fix your clean with this simple internal rotation drill.

Warm Up
3 rounds:
10 lunges w/ pass thru
10 PVC front squats
5 front rack Sotts press
5 box jumps

Strength
12 minute EMOM:
Hang clean x 2

Increase weight every 4 minutes.
No heavier than 80%.

Gymnastics Prep
3 rounds of:
5 arch to hollow
10 kip swigs
3 kipping knees to elbows
3 kipping toes to bar

Conditioning
4 rounds for time:
10 KBS (70/53)
10 toes to bar
10 DB front squats (50/35)