MGW

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Trigger/Warm-up/Mobilise/Activate

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1) EMOM for 7 min:

5 TNG Power Clean’s (90 kg / 54 kg or 65% of your 1RM)

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Score = Reps achieved out of a possible 35

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then…

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2) Complete the following for max reps:

1,5 min AMRAP DU’s

1,5 min AMRAP Box Jump’s (61 cm/ 51 cm)

1,5 min AMRAP Wall Balls (9,1 kg / 6,3 kg)

1,5 min AMRAP DU’s

1,5 min AMRAP BB Facing Burpees

1,5 min AMRAP Hang Power Clean and Jerk (50 kg / 30 kg)

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Score = Total Reps

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3) For 10 min – Practice Piked Push-up holds / Practice Handstand holds at wall / Practice Shoulder taps / Practice HS walking (Coaches will assist you in choosing your appropriate scaling)

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Featured Image – Silhouette pic of our Saturday morning crew getting ready to knock out 15.1. with Big Viv in the foreground. Going for the arty look this morning. (Pic Courtesy – Jarrod “Bane” Reeves)