Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.
4 x 80%
3 x 85%
1 x 90%
1 x 92%
1 x 95%
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“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or 7-7-7 reps alternating between Pull-ups/Ring Dips.
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Back Squat: 365×1
“Nasty Girls”: 10:21 rx’d