Upper East Side

Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings
5 Russian KBS

Pulling strength (10 min)

Option A: Weighted pullups – 6×2
Option B: Eccentric pullups – 6×2 with 3 sec descent (may jump up from box to bring chin over the pullup bar)

Endurance

For time**:
Every 4:30 min:
400m run
14 alternating single DB hang clean & jerks 50/35 lbs
Max reps double unders in remaining time
** Repeat until you reach a total of 320 double unders or 540 single unders. Your time will be when you complete all the accummulated amount double unders in the sequence outlined.

7 rounds cap (31 min 30s)

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Movement Specific Prep
3 Reps at Each:
Tall Position
Tall Snatch High Pulls
Tall Muscle Snatch
Tall Snatch 2″ Drop, 6″ Drop, 9″ Drop
High Hang
Snatch High Pulls
ScareCrow Snatch
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Hang Above Knee
Snatch High Pulls
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Mid-Shin
Slow Pull to Pockets into High Pull
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
3 High Hang Muscle Snatch
1 Tempo Overhead Squat
High Hang Muscle Snatch + Tempo Overhead Squat
6 Minutes for 3 Sets @ 50%-60% of 1RM Snatch
3 High Hang Muscle Snatch
1 Tempo Overhead Squat
Skill Accessories
10 Minutes for Snatch Complex
5 Sets of:
1 Snatch Lift Off to Knee
1 Hang Power Snatch (Below Knee)
1 Hang Squat Snatch (Below Knee)
Start at 60% and build
Snatch Balance
EMOM for 6 Rounds
2 Snatch Balance @ 60%
2 Snatch Balance @ 70%
2 Snatch Balance @ 80%
2 Snatch Balance @ 80%
2 Snatch Balance @ 80%
2 Snatch Balance @ 80%
Conditioning
1 Power Snatch every 30 Seconds for 10 Mins
Sets 1, 2, 3 @ 60% 1 RM Power Snatch
Sets 3, 4, 5 @ 65%
Sets 6, 7, 8 @ 70%
Sets 9, 10, 11 @ 75%
Sets 12, 13, 14 @ 80%
Sets 15, 16, 17 @ 85%
Sets 18, 19, 20 @ 85+%