WARM-UP -
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty
bar))
5 Kip Swings
3 Inch Worms
STRENGTH -
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy
single weight as our base
weight for each session +
adding 5-10lbs
WORKOUT PREP -
3 sets
5 Air Squats
1 Muscle Up
3 Hang Power Cleans (build
in weight)
WORKOUT - Nasty Girls
Freedom (RX’d)
“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans
(135/95)
(KG conv: 60/42.5)
-OR-
3 Rounds
50 Air Squats
20 Pull Ups
10 Hang Power Cleans
(135/95)
(KG conv: 60/42.5)
COOL DOWN/MOBILITY -
15 Bootstrappers
4x5 Quad Foam Rolling
(each leg)