7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)
Sub Burpee C2B or Burpee Pull-Up
Sub 7 Push-Ups + 7 Ring Rows
35 Air Squats
10 Hang Muscle Snatch or Push Press
In this bigger version on the CrossFit Benchmark Workout “Nasty Girls”, we substitute Hang Power Snatches for Hang Power Cleans. This should be a weight that athletes can complete in 1-2 sets each round. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace Ring Muscle Ups with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups.