Upper East Side

Warm up

1 min pigeon stretch per side, then:

3 rounds, with an empty barbell:

5 hang clean & jerks

5 pause front squats

5 split jerks

Front Squat + Jerk

Part A – Using your 3RM from last week as a reference, perform 6 sets of 3 at 85% of this 3RM.

If you do not know your 3RM, perform the 6 sets at 75% of your max C&J

Part B – Front squat 3-3-1-1

3 at 75%

3 at 80%

2 at 85%

2 at 90%

Conditioning

For time:

10-9-8-…-3-2-1 reps of

Overhead squats 115/80 lbs

Lateral burpees over the bar

Time cap: 12 min

EVF360

Part A

5 rounds for time:

15/12 cal row

12 double DB thrusters 50/35 lbs

Time cap: 15 min

Part B

Every 3 min for 5 rounds:

20 wall balls

2 rounds of Cindy

Time cap for each round: 2:30min

1 round of Cindy = 5 pullups, 10 pushups, 15 air squats