June 28, 2011
Cleans & Nasty Girls
Warm Up
Mobility and Line Drills
Strength Workout (15 minutes)
Clean (anyhow) 1 – 1 – 1
rest 5 mins then:
Conditioning Workout
“Nasty Girls”
3 Rounds for time
50 Air Squats
7 Muscle Ups or scaled 35 Pull Ups & 35 Dips
10 Hanging Power Cleans 135M/95W
Cool Down
Stretching Work
17:25 Rx
Skipped the cleans, all I cared about was getting through MU’s! Mission accomplished…
watch the form on the MU’s, you can definitely hurt your shoulders near the end. MU’s aren’t hard to do, we had a lot of people doing them last night, but knowing what to do when you get gassed is another story completely