Upper East Side

Often when we’re doing a workout that has high reps of a barbell movement (as in today’s power cleans), we focus too much on speed instead of keeping our technique intact and moving the barbell efficiently. Watch the video below for some great tips on how to efficiently cycle a barbell, as well as some common faults seen during fast cycling.

Warm Up

2 rounds:
200m run
:20 handstand hold
5 inchworms w/ push ups
5 pass thrus
10 good mornings

Skill

Every 3:00 for 4 rounds:

Level 3 – 50 double unders + 15-20’ handstand walk + 7-10 handstand push ups
Level 2 – 30 double unders + :20 handstand hold + 4-6 handstand push ups
Level 1 – 10-20 double unders or attempts + :15 handstand hold + 3-5 handstand push ups or scale

Level 1:
10 or fewer unbroken double unders
0-4 full ROM hspu

Level 2:
20-40 unbroken double unders
4-8 full ROM hspu

Level 3:
50+ unbroken double unders
8+ full ROM hspu
10’+ HS walk

Conditioning

For time
750m row
50 wall balls (20/14)
25 power cleans (135/95)