Upper East Side

Warm up

2 rounds per arm:

5 single arm DB front squats

5 single arm DB push presses

5 single arm DB thrusters

25 jumping jacks

Endurance (37 min)

Part A – Perform one benchmark round of:

1 min of max reps bar muscle-ups or strict (banded) pullups/ring rows

— 1 min rest

1 min of max reps handstand push-ups,

— 1 min rest

1 min of max reps alternating dumbbell snatches 50/35 lbs

— 1 min rest

1 min of max reps box jumps over 24/20 in

— 1 min rest

1 min of max rep hang clean and jerks (barbell: 85/60, DBs: 2×35/20 lbs) 

— Rest 3 min, and when the clock reaches 12:00, begin the next part:

Part B – Every 1 min for 25 mins, alternating between (see note**):

X reps bar muscle-ups or strict (banded) pullups/ring rows

X reps handstand push-ups

X reps alternating dumbbell snatches 50/35 lbs

X reps box jumps over 24/20 in

X reps hang clean and jerks (barbell: 85/60, DBs: 2×35/20 lbs)

** Complete 60% of reps achieved in A per movement. So if you achieved 10 bar muscle ups in part A, every time you are on the bar muscle up, your goal is to complete 6 reps. Round up the rep percentage.

Olympic lifting

Warm Up: Activation

1 Rounds

10/Leg Hip Airplanes holding PVC

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

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

Barbell Prep

Overhead Squat Pause

Position 1 – Power Position

Snatch Grip Shrugs

Snatch High Pulls

ScareCrow Snatch

Power Snatch

Overhead Squat Pause

Position 2 – Hang Above Knee

Snatch High Pulls

Scare Crows

Power Snatch

Overhead Squat Pause

Position 3 – Mid-Shin

Snatch High Pulls

Scare Crows

Power Snatch

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 Slow Pull to Pockets into High Pull

+ 1 Pause at Knee to Power Snatch

+ 1 Hang Squat Snatch

Skill Accessories

BTN Snatch Push Press + Snatch Balance  

EMOM for 7 Mins

3 BTN Snatch Push Press + 1 Snatch Balance @ 75% of 1 Rep Max Snatch

2 BTN Snatch Push Press + 1 Snatch Balance @ 85%

1 BTN Snatch Push Press + 1 Snatch Balance @ 90%

1 BTN Snatch Push Press + 1 Snatch Balance @ 90%

1 BTN Snatch Push Press + 1 Snatch Balance @ 90%

1 BTN Snatch Push Press + 1 Snatch Balance @ 90%

1 BTN Snatch Push Press + 1 Snatch Balance @ 90%

*Scale Snatch Balance = Snatch Push Jerk to Overhead Squat

Conditioning

Time cap: 12 minutes to complete Part A & Part B

Workout Part A – Time Cap 10 Mins

For Time:

1-2-3-4-5-6-7-8-9-10

Double Dumbbell Front Squats

Bar-facing burpees

Workout Part B – With Time Left (Start at minute 10:00 no matter what)

Find a 1 Rep Max: 1 Hang Snatch

DB Weights:

Rx: 50/35

Int: 35/25

Scaled: 25/15