Upper East Side

Mobility: Smashwerx has another great fix for you to help you get into the overhead position, head through the window. This episode will hit up your thoracic, lats and shoulders.

Warm-up
3 rounds:
5 jerk-dip drives
5 push press
5 presses in split
5 jerks

Strength
Performance
Split jerk: 5×3, 70-75%

Fitness
Push jerk: 5×3, across

Conditioning
Performance/Fitness
Complete 3 rounds for max reps:

3 minutes max reps double unders
*If you get to 200 reps, max burpees in remaining time

2 minutes max reps KBS (70/53)
*If you get to 50 reps, max burpees in remaining time

1 minute max reps box jumps
*If you get to 15 reps, max burpees in remaining time.

1 minute rest between rounds

Score is total reps + total burpees!