Upper East Side

Congrats on knocking last year’s total out of the water, everyone! Still want to donate? Do it here.

Mobility: Two great wrist routines (one in Finnish!) to get your wrists and forearms ready for cleans. Even though one is not in English, follow the routine for a thorough warm-up. These warm-ups are also recommended if you’re going to be doing a lot of handstands or weight-bearing exercises on the wrists.

Warm up
3 rounds not for time or 10 minutes:
5 BB strict muscle clean
5 BB back squat
5 BB hip power clean
5 BB front squat
5 BB hang clean

Strength
Performance/Fitness
1 clean pull (with explode) + clean

Conditioning
Performance
5 rounds for time:
5 handstand push-ups
10 front squats (115/75)
10 KB swings (53/35)
20 double unders

Fitness
5 rounds for time:
5 KB/DB push press
10 front squats
10 Russian KB swings
60 single unders