Monday November 22, 2021

Warmup

1:30 Bike/Row

10 PVC Pass Throughs

:20/Arm PNF Ex.t Rotation

2 Rounds:

10 Russian KBS

10 Squat Jumps

10 Kip Swings

Mobility

Child’s Pose 1:00

BB Warmup

Elbow Rotations

Shrug

High Pull

Power Clean

Front Squat

Skill/Strength

EMOM 8:

3 position clean (high hang > hang > floor) + 2 front squats

As heavy as possible with good form.

WOD

Nasty Girls

3 rounds:

50 air squats

7 muscle ups

10 hang power cleans

F:  21 ring rows instead of MU; 20 kb swings instead of HPC

P1:  135/95; 14 chest to bar pullups instead of MU

P2:  95/65; 14 regular pullups instead of MU

C:  135/95; ring MU

The Comp version is the official RX for this workout.

Get to the gym this week.  You’ll be happier on Thanksgiving if you do.