“Nasty Girls”

DSC05207

 

 


FRIDAY

Core Conditioning
WOD: For Time
50 Squats
Run 400m
50 Squats
Row 500m
50 Squats
Airdyne 2:00
Rest 1:00
Run/Row/Airdyne

 

BASE
Strength: Snatch
Find a 2 rep max TnG

WOD: “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle Ups (15 CTB Pull-Ups)
10 Hang Power Clean 135/95

 

PLUS
Strength: Snatch
Find a 2 rep max TnG

WOD: “Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Clean 135/95

SkWAT Team: Snatch Pull
4×3, heavy

 

THE PROGRAM
1. 5 Rounds NFT
3 TTB + Bar MU
5 OH Pistol 55/35
5 Triple Unders

2. Split Snatch
Find a 1 rep max in 10-15 minutes
then
Find a 5 rep TnG Power Snatch in 3 attempts max

3. “Nasty Girls”

4a: Snatch Pull, 4×3 heavy, rest :60
4b: GHD Press, 45/35, 4×15, rest :60