Upper East Side

Warm-up

400 Meter Run

Traction with bands

Dynamic stretches for hip and ankle mobility

w PVC Pipe

Burgerner warm up

Snatch balance

Skill/Strength

Snatches

Level 2

3-3-2-2-2

Take 15 Mins to

Build up to 80% of your 1RM

Level 1

Hang Snatches

3-3-3-2-2

Work on technique and efficiency

Training

In teams of 2

WOD 1

(All levels)

6 sets of

400 meter Interval runs

Look to increase speed and effort with each run. One partner will time the other. Take 2 Mins rest between each run.

1st run 80% (fast)

2nd run 85% (faster)

3rd run 90% (fastest)

Combine the slowest 400 Meter times

5 min rest

WOD 2

6 minute Partner AMRAP Intervals

Level 2 (advance)

Partner Power Snatch (75/55lbs)

Level 1 (beginner)

Plate ground to over head (45/25lbs)

Work in 1 minute intervals each. Look to increase reps each round

1st min 80%

2Min 90%

3 min 95%

Combine the lowest reps for team score

3 min rest

WOD 3

4 Minute Partner Burpee ladder

Climb up the ladder as high as you can in 4 minutes

2-4-6-8-10-12 etc