3 rounds:

10 Snatch Drop to power at parallel

10 Jumping good mornings


1) Starting at 70% of 1RM Power Snatch and adding weight every round:

5 Touch and Go Power Snatches every 90 seconds minutes for 6 minutes, 5 total sets

Drop weight 10-20 pounds after first miss and finish the EMOM.

Rest 2 minutes

2) ME Hang Power Snatches at 85% of 5RM

Strength and Skill:

3A) BS: 60x5, 65x5, 70x5, 75x5, 80x5

3B) 4x45 sec ME Toe-to-bar, rest 90 sec


4) For time:

“Nasty girls”

50 air-squats

7 muscle-ups

10 hang power cleans (135/93)

scale-up option:

“Nasty girls V.2”

50 pistols alternating

7 muscle-ups

10 Power Cleans (175/113)

12 minute cap.

Extra work:


1A) Press 5x5, AHAP

1B) Good Mornings 4x8 (heavier than last week)

2) 4x1:00 Hollow hold, rest 1:00