02/09 – Nasty Girls

WARM-UP

8:00 AMRAP

10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar)
5 Kip Swings
3 Inch Worms

STRENGTH

Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 2.25kg/5kg

WORKOUT PREP

3 sets

5 Air Squats
1 Muscle Up
3 Hang Power Cleans (build in weight)

WORKOUT – Nasty Girls

Freedom (RX’d)
“Nasty Girls”

3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (60/43)

OR

3 Rounds

50 Air Squats
20 Pull Ups
10 Hang Power Cleans (60/43)

Time Cap: 12 minutes

COOL DOWN/MOBILITY

15 Bootstrappers
4 x 5 Quad Foam Rolling (each leg)