Workout of the day

1) Shoulder-to-overhead: Build to a heavy single

Move

18 Minute AMRAP:
12 Box Step-ups
8 DB Hang Power Cleans
4 Strict Pull-ups (Or Ring Rows)

2) “Nasty Girls V2”

3 Rounds For Time:
50 Single Leg Squats
7 Ring Muscle-ups
10 Hang Power Cleans @ 175/115

Stimulus

1) Select from a strict press, push press, push jerk, or split jerk and build to a heavy single following a 5-4-3-2-1-1-1-1… for warm-up

2) 18 minute cap to get through a lot of challenging movements. Work on developing strength and/or skill to aim for a 15 minute workout