MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
15 Glute Bridges
10 Russian Baby Makers
5 Spiderman + Reach (Each Side)
15-12-9:
Medicine Ball Deadlifts
Medicne Ball Strict Press
Medicine Ball Thrusters
2 Rounds of:
5 Snatch Deadlift
5 Hang Muscle snatch
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
SKILLS & SPECIFIC WARM UP
Build to Final Overhead Squats
After Each Weight Jump: 100 mt Run + 3 Box Jump
CONDITIONING
“CRAZY COACH”
AMRAP 3 minutes:
200 mt Run
18 Box Jump #60/50
Max Overhead Squat #35/20
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
15 Box Jump #60/50
Max Overhead Squat #43/30
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
12 Box Jump #60/50
Max Overhead Squat #52/38
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
9 Box Jump #60/50
Max Overhead Squat #61/43
