GMCF Workout - Thursday, October 29th, 2015

Movement Prep:

  • 4 KB Arm Bar w/5 Sec. Hold (Right)
  • 4 KB Arm Bar w/5 Sec. Hold (Left)
  • 4 Pole Squats

Warm-up: 2 Rounds

  • 10 Russian Lunge w/ PVC Overhead
  • 8 Burpees
  • 6 See Saw to Vertical Jump
  • 4 Pass-throughs
  • 2 Inchworm Complex
  • Barbell Complex #2
  • 250 m Row

Workout: 18 Min EMOTM

1 Snatch - 1 Hang Snatch - 1 Overhead Squat

**Start Light and Increase to AHAP (Squat Snatch if possible, otherwise Power + Lunge)