'Test those Progressions'
Nasty Girl 2.0
3 RDs for time
50 pistols
7 MU (Master's ladies ring dips)
10 hang cleans 175/115 (Master's 135/85)
Oly Program
| A | full snatch doubles go to heaviest double then take off 10 kilos and hit 1 single on the minute for 4 minutes |
| B | From rack 1 front squat + 1 push press + 1 jerk to heaviest |
| C | clean pulls 4 X 3 at 100% of 1 RM clean - lifting straps recommended |
| D | max strict pull ups - wait until fully recovered then EMOM 25% of max effort for 8 mins |