Upper East Side

Warm up
Coach’s choice

Strength
7 sets, increasing throughout to find a challenging weight of the following complex:
1 clean deadlift + 1 hang squat clean (above the knee) + 1 low hang squat clean (below the knee) + 1 squat clean

Metcon
6 rounds (of each):
60s to complete:
1 double dumbbells deadlift + 1 double dumbbells clean and jerk + 1 double dumbbells cluster 50/35 lbs
Max double dumbbells front rack lunges in remaining time 50/35 lbs
Rest 30s
60s to complete:
1 double dumbbells deadlift + 1 double dumbbells clean and jerk + 1 double dumbbells cluster 50/35 lbs
Max double dumbbells front squats in remaining time 50/35 lbs
Rest 30s

Alternate between lunges and front squats, until 6 rounds of each are completed
Score is total lunges and total front squats

EVF360

A) For time:
Run 800m
20 plate ground to overhead 45/35 lbs
Run 400m
20 wall balls 20/14 lbs, 10 /9 ft
Run 200m
20 med ball bear hug lunges 20/14 lbs
Run 400m
20 alternating single arm DB clean & jerks 50/35 lbs
Run 800m

B) 4 min EMOM:
20 plate Russian twists
— Rest 1 min
4 min EMOM:
10 T push ups (alternate rotating each arm up each rep)
— Rest 1 min
4 min EMOM:
15 supermen

Outdoor
A) for time:
Run 800m
20 alternating DB snatches
Run 400m
20 single arm thrusters
Run 200m
20 DB goblet lunges
Run 400m
20 alternating single arm DB clean & jerks 50/35 lbs
Run 800m

B) 4 min EMOM:
20 DB Russian twists
— Rest 1 min
4 min EMOM:
10 T push ups (alternate rotating each arm up each rep)
— Rest 1 min
4 min EMOM:
15 supermen