Let's try out a Regional WOD :)
Start with the bar only, if you need to and keep the bar speed as fast as possible during the following:
Rep 1 - Tall Snatch (FULL SQUAT w/ No hip drive) + 3 second hold on the bottom
Rep 2 - High Hang SQUAT Snatch + 3 second hold on the bottom
Perform both reps of this complex every 90 seconds for 6 total sets, making slight weight increases every round if you can, but like stated earlier... This is for SPEED, not weight...
"Nasty Girls V2... Sort of"
50 Alternating Med Ball Weighted Reverse Lunges (14#/20#)
7 Muscle Ups (Bar OR Ring)(Scale with JUMPING barbell muscle ups on the rig)
10 Hang Power Cleans (103#/165#)
* 3 Rounds *
(12 Minute Cutoff)
Hold the medicine ball any way you want on the lunges, use a barbell that is at least above collarbone height for ladies and above head height for guys on the jumping muscle ups and use around 70-75% of your best clean max for the power cleans if you need to scale...
Have fun with this one!!
POST YOUR LOAD AND THE TOTAL TIME FOR THE WOD TO COMMENTS