Nasty Girls 3 RFT: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95#) You can do ring or bar muscle ups. Sub for muscle up is 21 pull ups and 21 dips off of… 

If you weren’t here yesterday: Find 3RM Squat (20 min) Find 3RM Press (20 min) After an initial warm-up take 20 min to find a 3RM squat. The second rep should be difficult. The third… 

Find 3RM Back Squat (20 min) Find 3RM Press (20 min) After an initial warm-up take 20 min to find a 3RM squat. The second rep should be difficult. The third rep should be very… 

For time: Row 1000m Then immediately perform 3 Rounds: 15 Chest to Bar Pull Ups 25 KBS (53/35#) 35 Double Unders (sub Tuck Jumps) It’s ALL for time. Only 1 row. Then the 3 rounder.

Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several… 

Snatch Technique Here’s what we’re prepping tomorrow: Back tight on the start. Hips and shoulders rise together. Push knees back. They should be vertical when the bar gets there. Explode. Drive your chest and head…