Upper East Side

Partner WOD

In teams of 2, for time, one partner working at a time:

70 power snatches (95/65 lbs) or 70 KB snatches (24/16 kg)

70 pullups

70/54 cal row

— rest 2 min

50 power cleans (135/95 lbs) or 50 double DB power cleans (50/35 lbs)

50 toes-to-bars

50/40 cal row

— rest 2 min

30 deadlifts (185/135 lbs) or 30 double DB deadlifts (50/35 lbs)

30 Chest to bar pullups / 15 bar muscle ups

30 burpees over the bar

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 3×3 at 60%

Time cap: 8 min

Power snatch + snatch 5x(1+2) at 65%

Time cap: 10 min

Snatch + Overhead squat 5x(1+1) at 70%

Time cap: 10 min

Deficit snatch grip deadlifts 3×3 at 100%

2 inches deficit

Time cap: 6 min

Cash-out:

9 min alternating EMOM:

12 sumo deadlifts high pulls 75/55 lbs

15 V-ups

18 overhead squats 75/55 lbs