Upper East Side

Warm up

400m jog /run, then
2 rounds of:
10 empty barbell clusters (squat clean into a thruster)
5/side empty barbell split stance strict presses (5 with left foot forward, 5 with right foot forward)
20 band pull apart with thumbs pointing up

Front Squat

6×3 at 85%

Push Presses

3×3 at 75% of your 1RM clean and jerk
Same load as last week, focus on moving the bar as fast as possible.

Conditioning

10 min alternating EMOM:
100 ft. burpee broad jumps
100 ft. per arm single KB overhead carry AHAP

EVF360

Part A
in 15 min, perform 4 rounds for quality:
10 per side half kneeling single DB presses
10 per side single DB bent over row
10 single dumbbell box step ups
20 plank DB pull throughs

Part B
12 min AMRAP:
12 bear hug med ball lunge steps 20/14 lbs
12 double DB push presses 50/35 lbs
12 wall balls 20/14 lbs
12 burpees