Upper East Side

Warm up

3 rounds:

6 cal machine (use what you intend to use later)

6 front squats**

6 shoulder-to-overhead **

6 thrusters**

** be sure to perform the last round with whatever jerk you will be doing for the strength part today

Endurance

For time:

2,000m/1,600m Row or Ski or 4,000m/3,200m bike (assault or Erg)

21 Cleans (BB: 135/95 lbs, DBs: 2×50/35 lbs)

15 Thrusters (BB: 135/95 lbs, DBs: 2×50/35 lbs)

1,000m/800m Row or Ski or 2,000m/1,600m bike (assault or Erg)

15 Cleans (BB: 135/95 lbs, DBs: 2×50/35 lbs)

12 Thrusters (BB: 135/95 lbs, DBs: 2×50/35 lbs)

500m/400m Row or Ski or 1,000m/800m bike (assault or Erg)

9 Cleans (BB: 135/95 lbs, DBs: 2×50/35 lbs)

9 Thrusters (BB: 135/95 lbs, DBs: 2×50/35 lbs)

Time cap: 33 min

Note: The weight on the dumbbells or barbell should allow you to complete each round of clean and thrusters in 3 sets or less, including the sets of 21. Adjust down accordingly, but the weight should still be challenging.

Machines can be mix and match, you may do some on the row, some on the ski, some on the bike, or all on the same machine.

Mobility – Time permitting