Upper East Side

Mobility: CF Thames provides a couple variations of the Couch Stretch to help your hip extension capacity which is key when cleaning; these variations also include scaling options if the Couch stretch is still a bit too aggressive.

Warm up
2 rounds w/ empty barbell:
3 clean-grip deadlifts
3 clean high pulls
3 hang muscle cleans
3 front squats
3 hang power cleans
3 tall cleans
3 cleans

1 more round w/ weight

Strength
Performance
Power clean + clean
1 complex every minute for 10 minutes
4 minutes @ 70% (of power clean)
3 minutes @ 75%
3 minutes @ 80%

Fitness
2 power cleans every minute for 10 minutes, ascending

Conditioning
Performance
For time:
60 calorie row
50 hand release push ups
40 KBS (53/35)
30 shoulder to overhead (95/65)
200m run

Fitness
For time:
60 calorie row
50 hand release push-ups
40 Russian KBS
30 KB push press
200m run

*15-minute time cap