Mon 1 April 13 – Nasty Girls

Posted: April 1, 2013 by ollyoz in girl
Tags: , , , , ,

“Nasty Girls”

3 rounds for time of:

50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans (70 / 40)

I suggest we scale this one unless you are feeling particularly super human today.

Sub 1 Muscle Up for 2 Pull Ups and 2 Dips.

I would suggest 40kg for Men and 20 for women

The Hang Power Clean starts with the bar at your waist. Dip the legs, extend the arse behind. Drive hips hard forward, jump in to air, shrug shoulders hard and settle under the bar with bar across front of shoulders, Elbows up.

For those without access to kit:

3 RFT

50 x Squat
7 x Muscle Up (equivalent above)
10 x Burpee
10 x Tuck Jump (hands must touch floor in between each one)

Scores and substitutions below.

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