MGW

.

Trigger/Warm-up/Mobilise/Activate

.

1) Take 10 min to find your maximum Handstand walking

Scaling – Freestanding HS hold time, HS at wall hold time, Piked Push-up hold time 

.

then…

.

2) 12 min AMRAP – Working in teams of 3, complete the following:

Farmer’s Walk 50 m (40 kg x2 / 25 kg x2)

AMRAP Box Jump Overs (61 cm / 51 cm) for a score

AMRAP Hang Power Cleans (70 kg / 42 kg) for a score

.

* The athlete completing the Farmer’s Walk set’s the time for the athletes on the other 2 movements. They AMRAP those movements for the duration that it takes the first to complete the Farmers walk. Once the 1st athlete finished, 1 moves to 2, 2 to 3 and 3 moves to 1.

.

Score = Total Reps for Box Jump Overs & Total Reps for Hang Power Cleans

.

3) Ring or Bar Dips

5-5-5

.

Score = Load

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Jess getting stronger with handstand walks each time she tries.