Thursday 03.11.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Hang Power Clean
5 x Push Press
10 x Hollow Rocks
III. Mobility & Scorpions/Yoga Sandwich

Impact/Focus: Hang Power Cleans EMOTM
Warmp-up as needed before climbing weight across the sets and reps shown below; keep in mind the target weights today for the metcon Benchmark that follows @ 135/95lbs.

7 Rounds, on the :60 of the following

2 x Hang Power Cleans (climbing weight)

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)


  • Muscle-up scaling will be 1:1 repetitions for substituting scaled Muscle-ups.
  • 3:1 if substituting Pull-ups & Ring Dips/Static Dips.
  • Adjust loads for Hang Power Cleans as necessary.
  • Reference previous date and blog post for “Nasty Girls” on 10.21.2020 by clicking link HERE.

Post scores to comments.

Samy Daghir

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