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Nasty Girls

MONDAY

Hang Power Clean 3RM

  •   Every 2min for 10min build to a heavy 3RM for the day.
  •   Keep the cycling fast and focus on footwork/form.
NASTY GIRLS

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups*

10 Hang Power Cleans (135/95)

Open – As written above

Performance –7 Burpee Chest to Bar Pull-ups

Fitness 7 Burpee Pull-ups, 115/80

*Modifications for the Ring MU:

If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.

RECOVERY: 5-10min BIKE/ROW

Crossover Symmetry!!!

MASH/MOBILIZE/ROMWOD

Melinda MettenNasty Girls

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