Upper East Side

Warm up

3 rounds per side:

5 single arm DB swings

5 single arm DB hang power snatches

5 single arm DB overhead squats

Time cap: 7 min

Conditioning – Part 1

For time:

20 alternating single DB devil presses 50/35 lbs

30 box jumps over 24/20 in

40 alternating DB snatches 50/35 lbs

50/40 cal row or ski

40 alternating DB snatches 50/35 lbs

30 box jumps over 24/20 in

20 alternating single DB devil presses 50/35 lbs

Time cap: 21 min

Goal: <16 min

Conditioning – Part 2

Every 90 sec for 3 rounds, rotating through the following stations (3 rounds at each station – 18 min total):

18/15 cal ski

18 burpees

200m run

60 sec plank hold