Upper East Side

Warm up
2 rounds
30sec pull up bar hang
10 PVC dislocates
10 PVC Sotts press
10 PVC Snatch balance
10 PVC v-ups
1 min HS hold

Strength
Hang squat snatch
5×1 Ascend to 90%

Then, 5min EMOM: 1 hang squat snatch @ 90%

Metcon
For time
15 hang power clean 155/105
400m run
20 toes to bar
400m run
15 hang power clean 155/105

EVF360

A) 2 rounds
12 double DB clean and jerk
12 HSPU
12 Alt. DB Snatch
12 weighted situps
12 DB thrusters
250m row

B) 20 min AMRAP
50 Double unders
40 DB plank pull through
30 Goblet lungers
20 ring rows