Upper East Side

Warm up

Dynamic warm up:
50 ft. Bear crawl forward
50 ft. Bear crawl backward
50 ft. spiderman lunges
50 ft. duck walk
50 ft. side crab walk
50 ft. broad jump
50 ft. butt kicks
50 ft. high knees

Endurance

35 min alternating EMOM:
12 American KBS 32/24 kg
100 ft. sandbag carry AHAP
12 box jumps 24/20 in
12/10 cal ski
8-10 strict pullups (scale to strict banded pullups or ring rows)
12 burpees
Rest

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
8 Minutes to find Max Complex:
1 Power Position Power Clean + 3 Hang Position Power Clean

2 Minute Rest –
Every 30sec for 5 Mins (10 Reps)
1 Power Position Power Clean + 1 Hang Position Power Clean
All Reps @ 80% of todays complex
Conditioning
For Time:
10 Burpees over Bar
20 Cleans (95/65)
10 Burpees over Bar
15 Cleans (135/95)
10 Burpees over Bar
10 Cleans (155/105)
10 Burpees over Bar
5 Cleans (185/135)
Time Cap: 15 minutes