Nasty Girls v2

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Push-ups
  4. Hip Extensions  
  5. Sit-ups  
  6. Bar Dips

Announcements:

Ride for Hope is this Saturday!

Mobility:

Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)

Lift:

Push Press
70%x5
75%x3
105%x1 AMAP

Wod:

Nasty Girls v2
 
50 One-legged Squats Alternating Leg
7 Muscle-ups
10 Hang Power Cleans 175/115 lbs
 
3 Rounds for time.
Time Limit: 16 Minutes