MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean Warm Up
In 5 minute Build weight for DT
CONDITIONING
“MGW HERO”
Fot Time in 45 min Time Cap
JERRY
1600mt Run (8x200mt split)
2K Row (8x250mt split)
1600mt Run (8x200mt split)
Then:
DT
5 ROUNDS (Split every Round)
12 Deadlift #70/50
9 Hang Power Clean #70/50
6 Push Jerk #70/50
Then
JASON (Synchro)
100-75-50-25 Air Squat
5-10-15-20 Bar Muscle Up (Scaled 2x Pull Up)
