Monday 14 September 2020

1. Strength

Jerks (your choice)

Every 1:00 for 4:00 (4 Sets)

3 Jerks

Every 2:00 for 4:00 (2 sets)

2 Jerks

Every 3:00 for 6:00 (2 sets)

1 Jerk

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2. Fitness

"Nasty Girls"

3RFT: (15:00 Cap)

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (60/40kg)

Or (RX+)

"Nasty Girls V2"

3RFT: (15:00 Cap)

50 Pistols

7 Ring Muscle Ups

10 Hang Power Cleans (80/55kg)

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Extras:

Overhead Squats

10-8-6-4-2 (increase kg each set)