Upper East Side

Warm up

6 min alternating EMOM:

16 lunges (bodyweight)

12 alternating plank extensions

8 empty BB hang power clean and jerks

Front Squat

4×3 at 78% of 1RM front squat

Clean & jerks

5×2 at 80-90%

Conditioning

For time:

50 hang squat snatches 95/65 lbs**

** every min, starting at 0:00, complete 6 burpees over bar

Time cap: 11 min

EVF360

Part A

Every 4 min for 4 rounds, complete, for quality:

16 double KB front rack lunges AHAP

8 strict toes to bars / hanging knee raises

8 unbroken double DB power cleans AHAP

8 double DB seated presses AHAP

Part B

For time: 30-20-10

Wall balls 20/14 lbs

Box jumps

Alternating DB snatches 50/35 lbs

Time cap: 16 min