Upper East Side

Warm up

6 min AMRAP
10 alternating plank extensions
10 alternating single arm DB power clean
5 V-ups holding a PVC in hands

Endurance

Every 2 min for 32 min, rotating through (4 rounds):
14 burpees box get overs 48/40 in
2 rounds of double DB DT 50/35 lbs
400m/320m ski
8 Turkish get ups 24/16 kg (4 per side)

Note: For the box get over, stack the boxes and secure them with elastic bands

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 Empty Bar Good Mornings
10 Elbow Rotations
5 Rack Delievery
5 Romanian Deadlifts
5 Front Squats
5 Clean Grip Overhead Squats
Movement Specific Prep
Clean Movement Prep
From the Tall Position
3 Tall Clean High Pulls
3 Tall Muscle Clean
3 Tall Power Clean
From the High Hang Position
3 Power Position Clean High Pull
3 Power Position Hang Power Clean
From the Hang Above Knee Position
3 Hang Clean High Pulls
3 Hang Power Cleans
From the Mid-Shin Position
3 Pause at Knee Clean High Pull
3 Pause at Knee Power Clean
3 Power Cleans
Muscle clean complex
3 Sets (6mins)
2 Power Position Muscle Clean
2 Hang Above Knee Muscle Clean
Pause for 2 Seconds at each position before performing.
at 50% of 1 RM Clean
Clean complex
EMOM for 5 Mins
2 Hang Power Clean Above Knee + 2 Hang Power Clean Below Knee
Building Each Round

– 1 Minute Rest –
Every 30sec for 5 Mins (10 Reps)
1 Hang Power Clean Above the Knee+ 1 Hang Power Clean Below the Knee
All Reps @ 80% of todays complex
Skill Accessories
5 Sets (10 Mins)
3 Paused Clean High Pull @ 85% 1RM
*Pause for 2 sec at Knee
Conditioning
6 Min for AMRAP
5 Sandbag Cleans
10 Double DB Bench
– 2 Minutes Rest-
6 Min for AMRAP
5 Barbell Cleans
10 Push-Ups