Wednesday 1.10.18

A. 

Every two minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes:

Back Squat x 10 reps @ 70-75%

B.  

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans (135/95 lbs)

OR

 “Nasty Girls V2”

3 Rounds:

50 Pistols

7 Ring Muscle-Ups

10 Hang Power Cleans (175/115 lbs)