This week’s benchmark “Nasty Girls” is one of the first ever done. A nice little 3 round blaster to get the heart rate up is always a good way to start the weekend. Move quickly through the squats and be smart on your muscle-ups. Don’t waste energy on failed attempts. Try to go unbroken on the power cleans each round and you’ll post a decent time.
Afterwards, we have 5 x 200m sprints for you to…well, sprint. Run these hard like and you may notice a transfer to your 400m times.
50 Air Squats
7 Muscle Ups
10 Power Cleans (135/95)
5 x 200m Run