Wednesday, October 14th 2015

Strength: Power clean + two squat cleans (complex) – 2 x 1 @ 60%, then 2 x 1 @ 65% (EMOM), then clean pulls 5 x 4 @ 85% (EMOM) *all percentages based on power clean 1RM Workout of the Day: BENCHMARK “Nasty Girls” 3 rounds for time: 50 squats 7 muscle-ups 10 hang power cleans (135/95)

Wednesday, May 20th 2015

*YOGA CANCELLED TONIGHT @ 6:30pm Max Effort: Max unbroken Muscle-Ups (sub is max wall climbs in one minute) Strength: Power Clean + Hang Clean Complex 3@55%, 3@65%, 3@75% E2MOM Workout of the Day: “Nasty Girls” 3 rounds for time: 50 air squats 7 muscle ups (sub is 21 dips) 10 hang power cleans (135/95)