GMCF Workout - Saturday, September 19th 2015

Movement Prep:

  • Scapula Series

Warm-up: 2 Rounds:

  • 20 second passive hang
  • 6 See saw steps
  • 6 Spiderman steps
  • 6 PVC Overhead Squats
  • Barbell warm up #2
  • 500m Row or 400m Run

Skill: Review 3 Positions of Snatch

Strength: 18 Min E2MOTM

  • 5-5-5 High Hang Snatch with 3 Sec. Pause at Position 1
  • 3-3-3 Low Hang Snatch with 3 Sec. Pause at Position 2
  • 1-1-1 Snatch with 3 Sec. Count from Position 3 to 2

**All snatches are Squat Snatches unless mobility is a limiter and then use Power or Split Snatch

Conditioning:

  • 5 Min Max Rep Burpees to a 6" target