Getting after "Nasty Girls 2.0" today which is regionals event 3 from this year as well as 1RM our Hang Snatch.
Awesome workout. The top guys and girls were breaking 8 minutes, a solid time was sub 10.
The time cap for the event is 16 minutes.
We will also only have 10 minutes to max out our Hang Snatch... with a little bit different of a format..
It will be an acesnding EMOM. For beginners it will be 1 attempt every minute. for advanced it will only be 5 lifts total going once every 2 minutes. Your score is your heaviest lift.
10 hollow rocks
10 jumping air squats
- OHS with PVC
-Pendlay snatch warmup
A.) Snatch Event 1
Scaled - 10 minute acsending EMOM of Hang Squat snatch lifting every minute.
Rx- 10 minute acsending Hang Squat snatch lifting every 2 minutes.
B.) "Nasty Girls 2.0"
3 rounds for time
50 pistol squats
7 Muscle Ups
10 Hang Power Cleans (175/115)
Modifications for Muscle Ups are 20 Pullups + 7 ring dips per round, or 21 'feet on floor' ring transitions.