Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility
“Nasty Girls”
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)
Post scores to comments.
Skill Development
Against as 12:00 minute running clock
Even minutes: Max Seconds x L-sit hold
Odd minutes: Max Reps x Double-unders
Nasty Girls: 17:00 (all MU’s and 115#)