Upper East Side

Mobility: The OHS is a great movement for both athletes and coaches to identify weaknesses. It’s physically demanding and requires a lot of mobility. This is a great video that helps A) identify the weak areas and B) shows you how to fix them.

Warm up
1 round of:
5 dislocates
10 good mornings
:20 hang from pull up bar
5 scap pull ups

2 rounds of:
5 tall muscle snatches
5 OHS
5 duck walks
10 kip swings

Strength
Snatch + OHS
Work to heavy set of complex

Conditioning
“Nicole”
20 minute AMRAP:
400m run
Max reps pull ups

Every time you come off the bar, run again.

OR

“Nicolette”
20 minute AMRAP:
400m run
15 pull ups

If your best set of pull ups is fewer than 10, do “Nicolette.”