Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen
II. Set-up, Training Flow & Movement Review
Impact/Focus: Hang Power Clean Triples
5 Rounds, on the 2:00 of
3-3-2-2-2 x Hang Power Clean
*Climb weight as able across rounds
**Emphasis may be on building to and preparing for MetCon weight assignments for “Nasty Girls” or athletes may climb to a 2 rep record weight on the day/PR.
Post weights/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:
This is a Benchmark WOD.
Reps will be 1:1 if performing scaled Muscle-ups with a true transition and Ring Dip to finish.
Individually based 2:1 or 3:1 when substituting Pull-ups.
Adjust loads for Hang Power Cleans as necessary.
Reference previous date and blog post for “Nasty Girls” on 12.03.2023 by clicking link HERE.
Post scores to comments.
