Upper East Side

Mobility
Improve your deadlift by improving the relationship between the head of the femur to the back of the socket. Banded distractions to the hip will improve that set up positioning and allow us to properly load our hamstrings.

Warm up
500m row, then
3 rounds not for time:
10 KB step ups
10 supermans
10 hollowrocks

Strength
Deadlift
A. Fitness & Performance: 10 minutes to work to a heavy 5 reps
B. Fitness: 6-minute EMOM – 3 reps every minute increasing weight each minute
Performance: 6-minute EMOM – 5 banded reps @ 55%

Conditioning
Performance
10-minute AMRAP:
1 bear complex (95/65)
40 double unders
1 bear complex
30 front rack lunges (95/65)
1 bear complex
200m run

Fitness
10-minute AMRAP:
1 cluster
40 lateral hops over bar
1 cluster
30 front rack lunges
1 cluster
200m run

Bear complex: 1 rep = clean + front squat + shoulder to overhead + back squat + shoulder to overhead behind the neck
A cluster is permitted, as is a full clean into a push press or jerk.