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Level 1
“Nasty Girls”
3 Rounds for time:
- 50 Air Squats
- 7 Pull Ups
- 7 Dips
- 10 Hang Power Cleans
Level 2
“Nasty Girls”
3 Rounds for time:
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Power Cleans @ 135/95
Strength
Deadlift
- E3M for 7 rds, perform 3 reps AHAP
Bench Press
- E3M for 7 rds, perform 3 reps AHAP
Russian KB Swing
- E2M for 5 rds, perform 15 reps AHAP
Prowler Sprints (light)
- E2M for 5 rds, perform a 50yd sprint (25 out + 25 back)
Level 3
5 sets, for max load:
- 8 Weighted Chin-ups (continuous movement, can’t rest in the bottom)
- 6 Barbell Good Mornings (narrow stance) + 3 Back Squats
*One set will be 6 GM’s, move your feet to a squat stance, then perform 3 squats
*Keep rest to NO MORE than 2 minutes between movements
Bench Press
- 8 @ 60%
- 8 @ 70%
- 8 @ 75%
- 6 @ 80%
- 6 @ AHAP
*Keep rest to NO MORE than 2 minutes between sets
3 Rounds:
- 30yd Sled Push (SPRINT!) @ 135/90
*rest 2 min*
- 5-10-15-20yd Shuttle Run
*rest 2 min*
- 10 Lateral Hops over PVC @ 30″/24″
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