Back Squat 5-5-5
Then
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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Knees really hurting today, so no back squats, air squats or jumping negatives.
subbed one arm presses with 10 & 12 lb dumbbells, did some jump rope & stretching
3 rounds:
250m row
10 body rows with rings
10 dips from bench
10 hang power cleans w/15lb dumbbells
12:15
back squat:
45×8, 65×4,
work: 75×4, 80×5, 80×5
3 rounds for time
25 squats
10 jumping negatives (rings will go higher next time)
10 bench dips
10 hang power cleans with 12lb db
7:45
Back squats warm
145×8, 155×6, 165×4, 185×2
Back Squats
205×5, 215×5, 225×5
3 rounds
35 air squats, 7 muscle ups, 10 power hang cleans at 95lbs
time of 16:49