Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Hang Power Clean
5 x Push Press
10 x Hollow Rocks
III. Mobility & Scorpions/Yoga Sandwich
Impact/Focus: Hang Power Cleans EMOTM
Warmp-up as needed before climbing weight across the sets and reps shown below; keep in mind the target weights today for the metcon Benchmark that follows @ 135/95lbs.
7 Rounds, on the :60 of the following
2 x Hang Power Cleans (climbing weight)
Post scores to comments.
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes:
- Muscle-up scaling will be 1:1 repetitions for substituting scaled Muscle-ups.
- 3:1 if substituting Pull-ups & Ring Dips/Static Dips.
- Adjust loads for Hang Power Cleans as necessary.
- Reference previous date and blog post for “Nasty Girls” on 10.21.2020 by clicking link HERE.
Post scores to comments.
Hang Power Cleans: 135×2
Nasty Girls: 17:29 with 3X pull-ups (1:39 PR)