Upper East Side

Warm up

6 min AMRAP:

10 banded PVC straight arm pull downs

2 wall walks

20 hollow rocks

20 alternating shoulder taps

Skills

Skin the cats

Endurance

Every 7 min for 4 rounds, each for time:

500m run (1 lap around the block)

30 alternating single DB hang clean and jerks 50/35 lbs

10 box shoot throughs or 5 skin-the-cats

Olympic lifting

Warm-up & activation

10 Reps of Each with Empty Barbell

Good Mornings

Behind the Neck Elbow Punchs

Strict Press

Romanian Deadlifts

Front Squats

Barbell Prep

Position 1 – Power Position/High Hang

3 Clean Grip Shrugs

3 Clean High Pulls

3 Power Cleans

3 Squat Cleans

Position 2 – Hang Above Knee

3 Clean High Pulls

3 Power Cleans

3 Squat Cleans

Position 3 – Mid-Shin/Starting Position

3 Slow Pull to Pockets into High Pull

3 Power Cleans

3 Squat Cleans

Clean & Jerk Complex – 12 Minutes

8 Sets Work up to Heaviest Set of day – Start @ 50-60% of 1RM

Start around 50-60% of 1RM

2 Hang Clean High Pull (Bar just below knee)

1 Hang Power Clean (Bar just below knee)

1 Split Jerk

Skill Accessories

Clean Pulls – 12 Minutes

3 Clean Pulls @ 70% Clean

3 Clean Pulls @ 80% Clean

3 Clean Pulls @ 90% Clean

3 Clean Pulls @ 100% Clean

3 Clean Pulls @ 100% Clean

3 Clean Pulls @ 100% Clean

Conditioning

5 Rounds for Time – Time Cap 12 mins

4 Wall walks

12 Shoulder to Overheads

-1 minute Rest –

Rx: 135/95

Intermediate: 115/80

Scaled 1: 95/65

Scaled 2: 75/55