MGW

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Trigger/Warm-up/Mobilise/Activate

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1) Back Squat

2-2-2-2-2-2 (91% of 1 RM)

* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 9 Oct wk 4 – 91%)!

* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!

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Be sure to warm-up adequately – use the following as a warm-up guideline:

4 reps on 55% 1RM

2-3 reps on 70% 1RM

1 reps on 80% 1RM

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then…

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2) Complete 3 Rounds (18 min) of the following for max reps:

2 min AMRAP DU

2 min AMRAP Kipping HSPU

2 min AMRAP Power Cleans (40 kg / 60 kg)

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*After two minutes, record your score and transition as fast as possible for a good score

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Score = Reps

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3) UWS Athletes – Practice HS walking/HS Shoulder Taps/Handstands for 10 min

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Featured Image – Annie Thorisdottir (2nd Overall) crosses the finish line of “The Beach” Event at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)