Upper East Side

Warm up

3 rounds:

30 jumping jacks

5 inch worms

Endurance

2014 regional “Triple 3”

For time:

3,000m row

300 double unders

3 miles run

Time cap: 48 min

Note: 3 miles = get to 84th St and East End avenue. From there, perform 5 times going over and back from 84th to 89th street along the park. After the 5 times of over AND back, come back to the gym.

Olympic lifting

Warm Up – Activation

1 Rounds

30 sec/arm – Single Arm Plank

10/letter Prone Plate Y-T-Ws (5lbs/2.5lbs)

5/leg World’s Greatest Stretch

5/arm Squat Hold and Reach

Barbell Prep

1 Overhead Squat Pause

Position 1 – Power Position

3 Snatch Grip Shrugs

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 2 – Hang Above Knee

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Snatch

3 Power Snatch

1 Overhead Squat Pause

Snatch Complex

Work up to Heavy for the Day (NO Touch N Go)

Every 90 seconds for 12 minutes (8 Sets) – Start around 50-60% of 1RM Snatch

1 Power Snatch Off Blocks

+2 Squat Snatch Off Blocks

*Blocks – Bar should be 2-3 inches above knee closer to mid thighs.

Skill Accessories

Snatch Pull

Every 90 seconds for 5 Sets

1 Snatch High Pull with Pause at Knee + 2 Snatch Pulls @ 70% of 1 RM Snatch

1 Snatch High Pull with Pause at Knee + 2 Snatch Pulls @ 80%

1 Snatch High Pull with Pause at Knee + 2 Snatch Pulls @ 85%

1 Snatch High Pull with Pause at Knee + 2 Snatch Pulls @ 85%

1 Snatch High Pull with Pause at Knee + 2 Snatch Pulls @ 85%

Conditioning

4x of 2min AMRAPs

10 Hang Power Snatches

15 Toes to Bar

Max Wallballs with time left

-2min Rest-

Rx: 115/75

Int: 95/65

Scaled: 75/55