Friday 260501

Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

3 rounds for time of: 50 air squats 7 jumping muscle-ups or low-ring transitions 10 hang power cleans ♀ 75-lb barbell ♂ 115-lb barbell

3 rounds for time of: 30 air squats 10 ring rows 10 hang power cleans ♀ 35-lb barbell ♂ 45-lb barbell