Loading Up: 2-3 sets:
4 hang power cleans
– Rest :30-1:00 between sets.
– Build in load.
BENCHMARK WOD: NASTY GIRLS : 3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
Intermediate: 3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
Beginner: 3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
Home Workout:
3 rounds for time:
50 air squats
7 wall walks
10 dumbbell hang power cleans (35/50 lb)
– Use two dumbbells.
Cool down:
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm