SKILL
Barbell Warm Up (Snatch)
STRENGTH
Deadlifts
5-5-5 @ 65-70% of 1-RM (rest 1 min btwn sets)
3-3-3 @ 75-80% of 1-RM (rest :90 sec btwn sets)
WOD
“Nasty Girls”
3 Rounds of:
50 Air Squats
7 Muscle Ups**
1o Hang Power Clean (135/95)(115/80)(95/65)
(15 min cap)
** 7 Bar Muscle Up or 21 Pull Ups
