Upper East Side

Mobility: It’s often said that the best way to mobilize or perfect a movement is to put yourself though full range of motion, spending time in each position. Once technique is secured, load can follow. Check out these prep tips from T-Nation for the snatch as well as the clean and jerk.

Warm up
2 rounds:
3 clean deadlifts
3 muscle cleans
3 front squats
3 cleans
3 push presses
3 jerks

1 round with empty bar, 1 with light weight

Strength
Performance
Clean & jerk: 15 minutes to work to heavy single for day (any style)

Fitness
Power clean: 15 minutes to work to heavy single for day

Conditioning
Performance
5 rounds for max reps of:
¾ bodyweight cleans (any style)
Strict pull ups*
*Scale with kipping if fewer than 5 strict pull ups at a time

Fitness
5 rounds for max reps:
Hang power cleans
Ring rows or banded strict pull ups