4 May 2026

A. 5 Minutes of Hang Power Clean Instruction and Practice

B. Every 90s for 12 minutes (8 Sets): 1 Hang Power Clean
Build to heavy.

C. “Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Ring Muscle Ups (Scale: Burpee Pullups)
10 Hang Power Cleans (61/43)

Time Cap = 18 Minutes

Scores = 1RM HPC; “Nasty Girls” Time (RX or KG)