MGW WOD – PARTNER SATURDAY 10.02.24 –“EVERYONE GETTING THE WORK TODAY”
MOBILITY & WARM UP
1 set:
200-meter run, slow
10 torso twists
10 alternating hamstring scoops
10 high knees
10 butt kickers
10 jumping jacks
10 up-downs
200-meter run, faster
SKILLS & SPECIFIC WARM UP
Deadlift
6 deadlifts emphasizing weight in heels
6 deadlifts emphasizing neutral spine
6 deadlifts emphasizing active shoulders
6 deadlifts emphasizing straight bar path
6 deadlifts emphasizing constant torso angle
Hang Power Clean
6 hang muscle cleans
6 tall power cleans
6 hang power cleans
6 push presses
6 push jerks rest pause 2 sec in receiving position
6 push jerks
CONDITIONING
“EVERYONE GETTING THE WORK TODAY”
AMRAP 35 minutes
PARTNER 1: Max Cal on cardio Machine ( Bike Erg-Ski Erg-Assault Bike)
PARTNER 2: 1 Round of:
7 Burpees Box Jump Step Down + 5 Deadlift + 3 Hang Power Clean & Jerk + 1 Power Snatch # 53/35 Weight # 53/35 Box Heigh #60/50