Nasty Girls

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) Drop Snatch: 3 sets of 3 as warmup
B) Snatch from the blocks (just below the knee): 70/3x2, 75/3x2, 80/3, 85/3
C) Snatch Pull to explode, lower to hang, hold for 3 sec then pull: 100/2, 103/1x3sets

GYMNASTICS
2min AMRAP
Strict HSPU to:
if you can do 25+ Strict, stay on level surface
10-25: go to abmat
1-9: abmat + 10# plate (plate on bottom ;)
0 strict: 2 abmats

5min AMRAP:
5 Kipping HSPU
5 Burpees
5 T2B
*if 5 is a struggle go to abmat
*make every rep as easy as possible
*if you're a ninja, HSPU afap

MetCon

10min EMOM

odds: 3, 3, 2, 2, 1 Shoulder Press (from floor)
evens: 1-3 Muscle Ups

3 Rounds For Time: 
50 Air Squats 
7 Muscle Ups 
10 Hang Power Cleans 135/95