GENERAL PHYSICAL PREPARATION
WARM UP
0-8 minutes
1 Round (empty barbell)
10 Strict Press
8 Push Press
6 Barbell Curls
4 Jerks
10 Band Pushdows
10 Band Pull Aparts
WEIGHTLIFTING STRENGTH
8-35 minutes
Turkish Get Up (Accumulate 20 reps)
* Weight should be heavy as possible. It should be difficult.
* This is a strengthening exercise, not a metcon. CHALLENGE YOURSELF!!!
* This is a strengthening exercise, not a metcon. CHALLENGE YOURSELF!!!
METABOLIC CONDITIONING
35 minutes to 50 minutes
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, (135/ 95)
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, (135/ 95)
* bar muscle ups acceptable scale for ring muscle ups.
* No further scaling permitted. If unable to do bar or ring MU, do progression as prescribed with ring rows substituted for pull ups as necessary
* No further scaling permitted. If unable to do bar or ring MU, do progression as prescribed with ring rows substituted for pull ups as necessary
Nasty Girls Progression (Time)
3 Rounds
50 Air Squats
21 Pull Ups
10 Hang Power Cleans @70 (95/65)
* chest to bar pull ups can be performed
* substitute for pull ups is ring rows
* substitute for pull ups is ring rows