Upper East Side

Warm up

3 rounds:

5 single arm KB upright rows per side

1 wall walk

10 kipping swings

10 single unders

Skills

cross-overs

Level 1: practice single jump crossovers

Level 2: practice double under crossovers

Endurance

8 rounds of 3 min AMReps, alternating between A and B (4 rounds each):

AMReps A:

200m run

15 toes to bars

Max hang power cleans or American KBS (BB: 95/65 lbs, KB: 24/16 kg)

— rest 1 min

AMReps B:

200m run

5 wall walks

Max cross overs in the remaining time

— rest 1 min

Olympic lifting

Warm Up & Activation

5 Reps Each:

Down Dog to Up Dog

Lunge + Rotate

Bootstrappers

10 Reps at Each:

Good Mornings

Behind the neck rack stretch

5 Reps at Each:

RDL

Front Squats

Strict Press

Push Press

Tall Split Jerks

Split Jerks

Barbell Prep

Tall Position

3 Clean High Pulls

3 Muscle Cleans

Power Position

3 Clean Grip Shrugs

3 Clean High Pulls

1 Power Clean (3inch Catch)

1 Clean to Parallel (6inch Catch)

1 Squat Clean (9inch Catch)

Hang Above Knee

3 Clean High Pulls

1 Power Clean (3inch Catch)

1 Clean to Parallel (6inch Catch)

1 Squat Clean (9inch Catch)

 Mid-Shin

3 Slow Pull to Pockets into High Pull

1 Power Clean (3inch Catch)

1 Clean to Parallel (6inch Catch)

1 Squat Clean (9inch Catch)

Clean Complex – 15 Minutes

8 Sets – Start @ 50-60% of 1RM Clean & Build

2 Clean Pull (Off 2 stacked 45lb Plate)

2 Squat Clean (Off 2 stacked 45lb Plate)

Clean EMOM

EMOM for 10mins

1 Power Clean +

1 Hang Squat Clean +

1 Split Jerk

*Start at 50-60% of 1RM and build up in weight each set

Conditioning

For Time – CAP 15 Mins

2 rounds of:

12 Chest-to-Bar Pull-Ups

12 Hang Power Clean & Jerk

– Rest 1 Min –

2 rounds of:

9 Chest-to-Bar Pull-Ups

9 Hang Power Clean & Jerk

– Rest 1 Min –

2 rounds of:

6 Chest-to-Bar Pull-Ups

6 Hang Power Clean & Jerk

– Rest 1 Min –

2 rounds of:

3 Chest-to-Bar Pull-Ups

3 Hang Power Clean & Jerk

Weight:

RX Male: 95/135/185/225

RX Female: 65/95/135/155

Intermediate Male: 95/115/135/155

Intermediate Female: 55/65/80/95

Scaled Male: 75/85/95/105

Scaled Female: 55/65/75/85