Upper East Side

Mobility: Warm up the hips and reset the pelvis with these simple steps by Smashwerx.

Warm up
3 rounds:
3 snatch deadlifts
3 hang muscle snatch
3 drop snatch
3 hang power snatch
3 snatch

Strength
Performance
Every 2 minutes for 12 minutes (6 sets):
3-position snatch (floor, knee, mid-thigh)
Ascending load

Fitness
Every 2 minutes for 12 minutes (6 sets):
3-position power snatch (floor, knee, mid-thigh)

Conditioning
Performance
For time:
100 double unders
50 DB squat snatches (40/30)
50 burpees
100 double unders

Fitness
For time:
200 single jumps
30 DB power snatches
30 burpees
200 single jumps