Upper East Side

Warm up

With a partner

10 junk yard dogs

10 jump overs and crawl thru’s

mobility

coaches choice

Barbell Prep

with an empty barbell or PVC pipe

2 down and up shrug

2 shrugs from the top of the knee

2 shrugs from the mid shin

2 power cleans from the hip

2 power cleans top of the knee

2 power cleans from the mid shin

2 jerks

Clean and Jerk Practice

5-5-5-5-5

Touch and go from the ground. Build to weight used for work out.

Training

Bench-mark

“GRACE”

For time

30 Clean and Jerks (135/95LBS)

There will be a 10 minute time cap

A little comic relief. Hint “Is that Jason Khalipa?”

Lets honor the Legend Chris Spealer. Here is a tribute to the man himself.

The legend Chris Spealer. This week we honor the man. Only person to ever make all six games. Unfortunately he will not be making a 7th appearance as he fought hard but finished in 4th place in this years Regionals. At the end of the weekend he weighed in at only 147 lbs. If you know how heavy the loads are at a competitors level you know this is a tremendous feat. A warrior, a competitor, a coach, a father, a husband, a CrossFitter. No different than anyone one of us. All heart.