WOD
[A] “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 62kg (42kg)

[COMPETITION TRAINING]
[B] Deadlift
10-10-10

Reset on floor between reps. Choose a weight where you can maintain a similar speed across all 10 reps.

[C] Rope Sled Pull (hand over hand)
3 x 2 min efforts for max distance

Rest 1 min between each interval. Load the sled to bodyweight.

Photo Credit: Wendy Swift

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