"NASTY GIRLS"
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans
♀ 95-lb barbell
♂ 135-lb barbell
Post time to comments.
Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.
Intermediate option / 3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / 3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans
♀ 35-lb barbell
♂ 45-lb barbell