15min to Achieve a 20 RM — Hang Squat Clean
“Nasty Girls”
3 Rounds For Time: (21min cap)
50 Air Squats
7 Muscle-Ups MRX Burpee Chest to Bar
10 Hang Power Cleans 135/95lbs MRX 95/65
OR
“Nasty Girls V2”
3 Rounds For Time: (21min cap)
50 One-Legged Squats, alternating (Pistols)
7 Muscle-Ups
10 Hang Power Cleans 175/115lbs MRX 135/95
*compare to May 31, 2024; May 9, 2022, Aug 12, 2021, Jun 12, 2020, Jun 7, 2019, May 12, 2018, May 13, 2017, Jun 11, 2016*
Stretching & Flexibility Development
-1min Standing Straddle Stretch
-1min Butterfly Stretch
-1min Seated Straddle Stretch
-1min American Splits Hold
-1min Couch Stretch
-1min Pigeon/Periformis/Box Stretch
-1min Chinese Splits Hold
-3min on Favorite Banded Shoulder Stretches
170 for 11 🤪
12:40 rx
May 31, 2024: 11:27 rx
May 8, 2022: 9:55 rx
August 12, 2021: 9:47 rx
June 7, 2019: 10:50 rx
June 11, 2016: 20:20 rx
At home
A. 12 @155 😆
B. 7:48 scaled to burpee pull up
A. 170 for 13….im sorry CFHSV
B. 7:56 rx
190×20
5:38 Rx (Nasty Girls)
Dawg
A. 20x 190
B. 5:51 RX (NG)
T
12:24 rx
A: Felt lazy, warmup of 135(1), then 135(20)
B: NG – 6:51 Scaled
(All rx, but 7 pull-ups + 7 ring dips ILO MUs)
Full disclosure – performed at home gym 😁
A. 12@105….total failure 😣
B. 9:28 RX
205 (17)
6:22 Rx Nasty Girls