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 Pull-ups AND x3 Ring Dips c) With bands or ring rows/bench as needed
10 Hang power cleans (135/95) a) 115/80) b) 95/65 c) <= 65
MOB: Roll Quads / Lats / Posterior Chain