Monday 7 November

“Nasty Girls“

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans @ 135/95

Warmup:

8 minute AMRAP of:

-Walking Lunges (From GHD’s to Pullup Cage)
-5 Wall Therapy Squats (move slightly closer to wall each round)
-Walking Knee Hugs (From GHD’s to Pullup Cage)
-5 Challenging Ring Rows with false grip                                                                                            -5 Heavy Kettlebell Swings

Skill Work

5 Min Group Work on Hang Power Clean

Gold

3 rounds for time of:
50 Squats
7 Muscle-up Transitions
10 Hang power cleans @ 120/85

Silver

3 rounds for time of:
35 Squats
15 Band Assisted Pullups                                                                                                                  15 Bar Dips                                                                                                                                         10 Hang power cleans @ 95/65

Bronze

3 rounds for time of:
20 Squats
10 Jumping Pullups                                                                                                                            10 Bar Dips Assisted by Legs                                                                                                            6 Hang power cleans @ 65/45