Warm Up:
3-5 sets:
10 PVC pass-throughs
5 false grip ring rows
6 air squats
5 hand-elevated ring push-ups
Specific Warm-Up:
2-3 sets:
4 hang power cleans
– Rest :30-1:00 between sets.
– Unbroken reps.
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 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
Beginner:
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)
Home Workout:
3 rounds for time:
50 air squats
7 wall walks
10 hang power cleans
– Use two DBs.
Movement scaling options:
Air squats: Reps, range of motion to a target (squatting limitation)
Ring muscle ups: Reps, low-ring transitions
Hang power cleans: Load, DB hang power cleans
Cool down:
1 set:
1:00 foam roll quads/side
1:00 foam roll upper back
1:00 foam roll calves/side