Upper East Side

This week’s required reading:

Why Rowing is the Most Adaptable Tool in Your Training from Dark Horse Rowing

Do You Need More Protein in Your Diet from SFH

Switching to Weightlifting Shoes: Why You Should & What to Expect from Catalyst Athletics

Warm up
3 rounds:
3 clean high pulls
3 muscle cleans
3 front squats
3 hang power cleans
3 cleans

Strength
Performance
15 minute EMOM x 1 clean
4 minutes @ 75%
4 minutes @ 80%
4 minutes @ 85%

Fitness
15 minute EMOM x 1 power clean
Increase weight every 4 minutes

Conditioning
Performance
2 rounds for time:
30 burpees
10 bar muscle ups/10 C2B pull ups
20 hang power cleans (95/65)

Fitness
2 rounds for time:
30 burpees
10 jumping C2B pull ups
20 hang power cleans