GMCF workout - Sunday, January 24th 2016

Movement Prep:

  • Scap Series

Warm-up:

  • Troy Special
  • Burgener Warm-up
  • Barbell Warm-up #2

Skill:

  • Bar Dismount (from Overhead to Hang)
  • Re-Gripping in Hang

Strength: 6 Rounds starting every 4 minutes

  • Snatch Medley* + Back-Rack Push Press

Immediately into...

  • Snatch Medley* + Snatch Balance

Immediately into...

  • Snatch Medley* + Overhead Squat

*Snatch Medley = High Hang Snatch, Low Hang Snatch, Touch-and-go Snatch

**Snatches should be Squat Snatches if possible, otherwsie Power with OH Lunges for Balance and OHS

***Goal is to do all 12 reps consecutively without putting down the bar

****Start very light and work to medium - this is mostly skill work