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“Nasty Girls”


“Nasty Girls”

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 and you may notice a transfer to your 400m times.


“Nasty Girls”
3 RFT:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95)

Conditioning (part 2):

5 x 200m Sprints

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