Upper East Side

Partner WOD

For time, teams of 2, one partner working at a time:

30 Hang power cleans (BB: 95/65 lbs – 2 DBs: 40/25 lbs)

40 Wall balls 20/14 lbs

50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs)

60 Wall balls 20/14 lbs

70/64 cal row

60 Wall balls 20/14 lbs

50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs)

40 Wall balls 20/14 lbs

30 Hang power cleans (BB: 95/65 lbs – 2 DBs: 40/25 lbs)

Time cap: 30 min

Olympic lifting

Warm-up:

2 rounds of: 10 wall slides

30 sec per side chest stretch against wall

then: 3 rounds of:

3 power position squat cleans + 3 hang cleans + 3 cleans + 3 jerks

first round = empty BB, add weigth to round 2 and 3

clean pulls – 4 sets at prescribed percentages

5 at 70%, 4 at 75%, 3 at 85%, 2 at 90%

Time cap: 8 min

Clean & jerk – 7×1 at 85%+

Time cap: 14 min

Split jerks – 5×4

70%, 75%, 80%, 82%, 82%

Time cap: 12 min

Accessory: 3 rounds of

12 weighted alternating cossack squats

8 per side KB Turkish situps