Warm Up:
5 Minutes:
4 Muscle-up Transitions From the Floor
8 Alternating Box Step-ups
4 Alternating Assisted Single-Leg Squats
4 Alternating Single-Leg Deadlifts
Specific Warm-Up:
Build to a heavy 2-rep front rack lunge
BENCHMARK WOD: Nasty Girls V2
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)
Intermediate:
3 Rounds For Time:
50 Single-Leg Squats to Box (20″)
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)
Beginner:
3 Rounds For Time:
35 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans (75/55#)
Alternate Workout:
3 Rounds For Time:
50 Alternating Single-Leg Squats
15 DB Shoulder-to-Overheads
15 DB Hang Power Cleans (50/35#)
Movement scaling options:
Muscle-Ups: Reps, Attempts, Pull-ups, 7 Ring Rows + 7 Push-ups
Single-Leg Squats: 1:30 Max Reps, 26 Reps, Box-Assisted, Box Step-ups, Reverse Lunges
Hang Power Clean: Reduce Loading, DB Hang Power Cleans
Cool down:
3 Sets:
20 Seconds Pec Foam Roll / Side
30 Seconds Foam Roll Low Back