LADIES Nite
Warm Up/Mobility
Warm-up
Quad Smash
SuperFront Rack
SuperFront Rack
25′
Walking Quad Stretch
Inchworms
Spiderman
Zombie Walks
Single Leg RDL
Duck Walk
Extended Warm-up
Warm-up
2 Rounds
9 Clean Grip Deadlift
7 Hang Pulls
5 Hang Cleans
5 Tight Kip Swings
9 Clean Grip Deadlift
7 Hang Pulls
5 Hang Cleans
5 Tight Kip Swings
1 Round
3 Hip to Rings
5 Hang Cleans
Strength
3-position Power Clean (6 x 2)
With the barbell beginning on the floor, rise below knee pause for 3 sec., then above knee for 3 sec., and to high thigh for 3 sec. then finish in power position
*Every 1:30
Metcon
Teams of 2
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Divide and conquer