Tim
Strength
2×2 Clean Pull @ 95% + 5-10#
2×2 Clean Pull @ 105% + 5-10#
2×3 Deadlift @ 115% + 5-10#
* Percentages are based on your 1 rep max Clean (not Clean & Jerk). Add 5-10# to your loads from 2 weeks ago. Warm-up as needed prior to the working sets.
WOD
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
* Scale muscle-ups with 7 kipping pull-ups (or ring rows) and 7 ring dips (or box dips) each round. Post time to the whiteboard. Compare to 02.26.15.
