Upper East Side

Mobility: Be sure to stretch out the wrists for power cleans and push jerks today! Here’s a great loaded front rack mobilization that help get those elbows nice and high.

Warm up
3 rounds not for time:
10 single arm KB clean & jerk
5 pull-ups
1:00 plank

Strength
Power clean + power jerk
2 count pause in receiving position from clean and from jerk

Conditioning
Performance
16-minute EMOM:
Minute 1 – 15/12 calorie row
Minute 2 – 8 deadlifts (225/155)
Minute 3 – AMRAP 8 wall balls + 5 burpees
Minute 4 – Rest

Fitness
16-minute EMOM:
Minute 1 – 12 calorie row
Minute 2 – 8 deadlifts
Minute 3 – AMRAP 6 wall balls + 4 burpees
Minute 4 – Rest