Warm up: Burgener (Hang Power Clean)
Technique: Muscle Up Progression
WoD: “Nasty Girls”
Still my favorite CrossFit Vid: https://www.youtube.com/watch?v=i0nPnElcqgU
3 rounds for time of:
50 Squats c) 25 Squats
7 Muscle-ups a) 7 Bar Muscle Ups b) x3 C2B c) Banded or Ring rows
10 Hang power cleans (135/95) a) 115/80) b) 95/65 c) <= 65
Coach’s Notes: Between the WoD and the cashout, you’re grip’s going to be tested today. Try to do the cleans unbroken and keep the squats moving!
Cash Out: Strict Pull-ups with Dead hang (every 10 seconds until you drop off)
MOB: Roll Quads / Lats / Posterior Chain / Mash Forearms