Upper East Side

Mobility: KStarr addresses upper body mobilizations for the clean & jerk. First and foremost, he addresses global thoracic spine extension, then front rack positioning with flexion and external rotation and finally external rotation overhead.

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

Strength
Performance: Split jerk 5×1 @80-85%
Fitness: Push jerk 5×1 @80-85%

Conditioning
Performance
For time:
21 burpee pull-ups
21 KBS (53/35)
50 double unders
15 burpee pull-ups
15 KBS
35 double unders
9 burpee pull-ups
9 KBS
20 double unders

Fitness
For time:
21 burpees
21 KBS
100 single unders
15 burpees
15 KBS
70 single unders
9 burpees
9 KBS
40 single unders