Upper East Side

Warm up

6 min AMRAP:

5/side thoracic extensions

5 KB/DB windmills per side

10 wall facing squats (arms up)

Snatch

12 min EMOM

1 snatch + 1 paused overhead squat

Note: Weight should be around 50%-60% of your snatch 1RM

Aerobic capacity

24 min alternating EMOM:

12/10 cal row

24 ab-mat situps

12/10 cal ski

24 double KB/DB deadlifts 35/25 lbs

EVF360

Part A

4 rounds for quality:

10 leg pikes over object

5 KB windmills per side

2 Turkish getups per side

Time cap: 12 min

Part B

24 min alternating EMOM:

12/10 cal row

24 ab-mat situps

12/10 cal ski

24 double KB/DB deadlifts 35/25 lbs