Upper East Side

Warm up

One time through:
10 reverse angels
10 banded pass-through
10 jumping good mornings
10 burpees
then empty barbell snatch warm up with your coach

Olympic lifting

Hang snatch and snatch waves
5 hang squat snatches at 65%
4 below the knee hang squat snatches at 70%
3 squat snatches at 75%
— Add 5% and repeat the sequence as follows:
5 hang squat snatches at 70%
4 below the knee hang squat snatches at 75%
3 squat snatches at 80%

Sets do not need to be unbroken on the squat snatches
Time cap for all 6 sets: 15 min

Conditioning

4 min AMRAP with buy in:
Buy-in: 500m/400m row
Then amrap: 12 DB hang power snatches 50/35 lbs
6 toes-to-bars
— rest 2 min
4 min AMRAP with buy in:
Buy-in: 500m/400m row
Then amrap: 9 DB hang power snatches 50/35 lbs
9 toes-to-bars
— rest 2 min
4 min AMRAP with buy in:
Buy-in: 400m run
Then amrap: 6 DB hang power snatches 50/35 lbs
12 toes-to-bars

Scaling options: V-ups instead of T2B

EVF360

Part A
18 min to perform 4-5 rounds for load and quality:
10 double dumbbell bent over row
10 double DB RDL
1 KB Turkish get up per side
10 straight arm plate raises to overhead

Part B
4 min AMRAP with buy in:
Buy-in: 500m/400m row
Then amrap: 12 DB hang power snatches 50/35 lbs
6 toes-to-bars
— rest 2 min
4 min AMRAP with buy in:
Buy-in: 500m/400m row
Then amrap: 9 DB hang power snatches 50/35 lbs
9 toes-to-bars
— rest 2 min
4 min AMRAP with buy in:
Buy-in: 400m run
Then amrap: 6 DB hang power snatches 50/35 lbs
12 toes-to-bars

Scaling options: V-ups instead of T2B