WARM-UP

1 ROUND
5 Up Dog-Down Dogs
10 Groiners
10 Elbow Punches
10 Scap Pull-Ups

Into…

1 ROUND
8 Good Mornings
8 Cossack Squats
8 Hang Muscle Cleans
8 Ring Rows

Into…

1 ROUND
6 Clean Deadlifts
6 Narrow Stance Air Squats
6 Hang Power Cleans
1-3 Strict Pull-Ups OR Low Ring Turnovers

EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 – 1-3 Reps of Muscle-Up Skill or Pull-Up
MIN 2 – 1 Rep of Barbell Complex (Building to Workout Weight)*

*Barbell Complex…
1 Clean Deadlift
+
2 Hang Power Cleans

(Score is Heaviest Weight)

Nasty Girls V2

3 rounds for time of:
• 50 one-legged squats, alternating
• 7 muscle-ups
• 175-lb. hang power cleans, 10 reps

Nasty Girls

3 rounds for time of:
• 50 Squats
• 7 Muscle-ups
• 135 lb Hang power cleans, 10 reps

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
:20-:30 Wall HS Hold
10-12 Wall Shoulder Taps
:20-:30 Tripod Headstand Hold*
10-12 Alt. Single Leg Extensions**

-Rest As Needed b/t Sets-

*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees onto triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.

(No Measure)