Monday June 14, 2021

Warmup

2 Lap Jog, Then…

2 rounds:

10 SA DB Upright Row (5r/5l)

10 SA DB Strict Press (5r/5l)

10 SA DB Hang Clean (5r/5l)

10 SA DB Goblet Squat

:30 Ring Hollow Hold

Mobility

Pigeon Pose 1:00

Forearm/Wrist Stretch 1:00/Side

Skill/Strength

Work up to a one rep max hang power clean

WOD

Nasty Girls

50 air squats

7 muscle ups

10 hang power cleans

3 rounds

F:  21 ring rows instead of muscle ups; 15 kb swings instead of hang power cleans

P1:  135/95; 14 chest to bar pullups for muscle ups

P2:  95/65; 14 regular pullups

C:  as written (ring muscle ups)