Month: April 2014

From first to last, all squats should look like this.
From first to last, all squats should look like this.

Nasty Girls

3 rounds for time of:

50 squats

7 muscle-ups or 25 hand-release push-ups

10 hang power cleans (135/95 lb.)

Gymnasty/Gymnasty+

Skills

Not for time: 50 pistols (assisted, modified, weighted or otherwise)

10 minutes of handstand-walk attempts

3 sets of handstand holds or shoulder taps

Rest as needed between attempts

1 ring support for max time

3 sets of 8 barbell pull-overs (see Gymnasty)

Rest 60 seconds between sets

Congrats to Hill for taking second in Prairie's fundraising competition!
Congrats to Hill for taking second in Prairie’s fundraising competition!

Coach-led empty-barbell work:

5 sets of 3-position snatches (high hang with torso upright, above the knee, mid-shin)

Hang squat or power snatch 1-1-1-1-1

Or

Hang power snatch 3-3-3-3-3

1 attempt at max handstand walk, handstand hold, or feet-elevated plank hold

Quick feet!
Quick feet!

7 rounds of:

1 length bear crawl

12 jumping lunges

10 push-ups

1 short agility ladder – high knees, two steps per rung

Rest 30 seconds

Skills

Snatch balance – heavy single

Jerk – heavy single