GWM WOW 12-07-19 “MIND ERASE”
MOBILITY & WARM UP
EMOM 12:
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Tecnica Clean
Specific Primer for “Mind Eraser”:
At low intensity:
200 Meter Run
7 Power Cleans (working, or slightly lighter weight)
7 Burpees
200 Meter Run
On the second 200 meter run, the aim is to ramp up into our estimated workout pace. Rest as needed, followed by a build to a working weight on the barbell.
A full round, which is intended to break a good sweat beforehand. With a full rest afterwards, this is an opportunity to dial in our pacing.
7 Power Clean
7 Burpees
200 Meter Run
1 Power Clean
The final power clean allows us to transition back to the bar, refining our movement back into the gym.
CONDITIONING
AMRAP 15:
7 Power Cleans
7 Burpees
200 Meter Run
Barbell – 52/36
