07/28/015

07/28/015

dynamic :
4 minute circuit
a) singles x 40
b) pass thrus x 15
c) oh squats x 12
d) burpees x 3

mobility :
a) shoulder smash
b) lat band stretch

 

Hang Snatch - build up to a heavy 3 rep set in 18 mins

 

Nasty Girls

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

 

notes :
- 1 pullup + 1 pushup = muscle up rep


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