Upper East Side

Partner WOD

For time, in teams of 2:

“Partner Seven”

7 rounds for time of:

7 Handstand Push-ups

7 Thrusters, 135/95 lbs OR 14 double KB thrusters 24/16 kg

7 Knees-to-elbows

7 Deadlifts, 245/165 lbs OR 28 double KB deadlifts 32/24 kg

7 Burpees

7 Kettlebell Swings, 32/24 kg

7 Pull-ups

Split as desired between partners, one partner working at a time.

Time cap: 32 min

Olympic lifting

Warm-up:

2 rounds of: 10 KB halo (5 each way), 5/side single KB sotts presses, 5/side single arm KB high pulls

Then with and empty BB: 3 tall snatches, 3 snatch balances, 3 power position snatches, 3 snatches

Muscle snatch from 12″ blocks + behind the neck press – 3x(3+3) at 50%

Time cap: 10 min

Power snatch + snatch from 6″ blocks 5x(1+2) at 65%

Time cap: 10 min

Snatch balance – 4×3 at 80%

Time cap: 10 min

Deficit snatch deadlifts 5×2 at 105%

2 inches deficit

Time cap: 6 min

Cash-out:

6 min AMRAP:

9 overhead squats 115/75 lbs

12 plate ground to overheads 45/35 lbs

15 plate Russian twists