Strength
Hang Power Clean, build to a heavy
Metcon
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Intent: sub 12min time, this is not a time cap
Finisher/Recovery
Superset
1a) DB Split Squats: 3 x 8 ea. Rest 60s.
1b) DB Side Bends: 3 x 15 ea. Rest 60s.
1a) DB Split Squats: 3 x 8 ea. Rest 60s.
1b) DB Side Bends: 3 x 15 ea. Rest 60s.
$ Out
“Cooldown” in the form of static stretching