Upper East Side

Community WOD

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

Buy-in: 5,000m/4,000m row

then, 6 rounds of**:

20 box jumps 24/20 in

15 bar facing burpees

10 squat snatches (BB: 95/65 lbs, DBs: 50/35 lbs)

**Partners alternate movements: P1 does 20 BJs, then P2 does 15 bar facing burpees, P1 snatch, P2 BJs,…

Time cap: 40 min

Olympic lifting

Warm-up: tall cleans, then tall jerks

Muscle clean + front squat + push press – 5x(1+1+1) – 40-60%

Time cap: 10 min

Clean from 12″ blocks + Front squat + Jerk – 5x(1+1+2)

70-75%

Time cap: 12 min

Split Jerks – 3×3

75%

Time cap: 10 min

Cash-out:

For time:

30-20-10

Plate ground to overheads 45/35 lbs

Front rack lunges 95/65lbs

Time cap: 10 min