Upper East Side

Partner WOD

For time, in teams of 2, one partner working at a time, except the run:

100/80 cal row

100 thrusters 75/55 lbs

800m run (together)

80 power snatches 75/55 lbs

60/48 cal row

60 front rack lunges 75/55 lbs

400m run together

Time cap: 34 min

Olympic lifting

Warm-up:

2 rounds: 5 shoulder external rotations with plates, 10 wall facing squats, 10 PVC passthroughs in squat, 5 PVC snatch balances

Overhead squat – 5×3

3 at 75%, 3 at 80%, 3 at 85%, 3 at 90%, 3 at 95%

Time cap: 12 min

Snatch pull + Snatch – 3x(1+1) at 75%

Time cap: 8 min

Snatch – 7×1

Build up to a heavy snatch

Time cap: 14 min

Cash-out:

For time:

25-20-15-10-5

American KBS 24/16 kg

Ab-mat situps

Time cap: 8 min