Upper East Side

Warm Up

2 rounds:
10 walking lunges w/ pass thru
10 goblet squats
5/5 KB Sotts press
5 behind neck snatch push presses
5 alternating groiners
5 scorpions

Strength

Every 2:00 for 7 sets:
Snatch pull + high hang snatch

Level 1: Stay very light and work on technique.
Level 2: Increase weight each set but keep technique solid.
Level 3: Work to moderate to heavy set.

Level 1: Snatch less than ½ bodyweight.
Level 2: Snatch ½ to ¾ bodyweight.
Level 3: Snatch ¾ to greater than bodyweight

Conditioning

3 rounds for time
12 hang power cleans (135/95)
20 wall balls (20/14)
12 pull ups

Rest 2:00

Then, max reps shoulder to overhead in 90 seconds (135/95)