WODconnect

Mingas Blast Workout

  • Warmup
    60 second squat hold
    3 mins of rocking pistol squats

  • Tabata 10kg plate lunges

  • Hang Clean and press
    1 x 20kg
    1 x 30kg
    1 x 40kg
    1 x 60kg

  • Every min on the min of for 12 mins (double everything for last min):
    3 x 40kg Hang Clean and Jerk
    6 x Hand release pushups
    9 x Air squats

  • 400m 20kg overhead barbell walk.