Upper East Side

Warm up
3 sets of
W an Empty Barbell
10 Dead lifts
10 Thrusters
10 Bent over rows
2 sets of
3 Scorpian stretches
3 squat stretches
10 Groiners
Barbell Clean progressions

Training (Met-Con)
In teams of 2
“The running man”
As a team Complete 6 rounds of
400 meter run
Max Thrusters (95/65)
Then
4 rounds of
600 meter run
Max Hang Power Cleans (95/65)
Then 2 rounds
800 meter run
Max Bar hopping lateral burpees

Score is the total # of reps completed as a team and final time

1 Partner runs a split
The other partner completes as many reps as possible. Switch partner arrives back from run.

Scale options
Scale load on the Thrusters/HPC
Scale run

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