Saturday 12-04-21
A1.
E90 – 5
Build to a heavy three hang power cleans
Build to a heavy three hang power cleans
A2.
E90 – 5
Build to a heavy four alternating front rack lunges
E90 – 5
Build to a heavy four alternating front rack lunges
A1 & A2 Will give participants a chance to build to a heavier weight than they will use in the workout then drop back down.
B. “Nasty Girls V2”
RX
3 Rounds For Time:
50 Alternating Single-Leg Squats (pistols)
7 Ring Muscle-ups
10 Hang Power Cleans (175/125#)
SCORE: TOTAL TIME
INTERMEDIATE
3 Rounds For Time:
50 Single-Leg Squats to Box (20″)
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)
SCORE: TOTAL TIME
BEGINNER
3 Rounds For Time:
40 Alternating Reverse Lunges
7 Pull-ups/Ring Rows
10 Hang Power Cleans (75/55#)
SCORE: TOTAL TIME
Today’s workout is a benchmark workout that we’ve not yet done. Pick movements and weights that you’ll be able to do for all three rounds consistently. Make sure those movements are measurable and repeatable. If the front rack position isn’t ideal for you with a barbell, use kettlebells or dumbbells for the cleans.
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