Strength
Back Squat
A. Warm-up
- 8 reps @ 40%
- 6 reps @ 60%
- 4 reps @ 70%
- 2 reps @ 80%
- 1 rep @ 90%
B. Working
- 8 x 1 @ 95% – Every minute on the minute
Conditioning
“Nasty Girls”
3 Rounds for time:
- 50 Air Squats
- 7 Muscle-ups
- 10 Hang Cleans (135#/93#)
Compare to January 9th, 2017