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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE

WOD: Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups or (12 Strict Pullups)
10 Hang Power Cleans (60/40)

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! One of the “OG” CrossFit workouts that gave us Bodyweight Gymnastics paired with Barbell Cycling within a 3-round triplet. Be aggressive but also smart to avoid the potential of blowing up your forearms early. Use the clock and try to keep consistent round times across.

How it should Feel: GASSY! The only thing that will hold you back is your ability to perform muscle-ups quickly and/or unbroken.

WORKOUT STRATEGY & FLOW
Air Squats: Push the pace on these and ensure to uphold the standard (depth and extension). Keep your hands relaxed to help prep for the muscle-ups. The goal should be sub 90 seconds.

Muscle Ups: If these are in your wheelhouse then go for broke. If at any point you feel fatigued or failure approaching before the final round, get down and shake it out.

Hang Power Cleans: Unbroken! Weight is light and will feel heavier as rounds go on, but keep the bar rolling. Relax your hands on the top and be overly aggressive with your hip drive.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.