GMCF Workout - Monday, February 1st 2016

Movement Prep:

2 Rounds of...

  • 5 KB Windmills (L)
  • 5 KB Windmills (R)

Warm-up:

  • 2X Inchworm Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Russian KB Swings
  • 10 Burpees
  • 5 Inchworms
  • 3 x 10m Partner Banded Broad Jumps
  • Barbell Warm-up #1

Strength:

  • 5-5-5-5-5 Snatch Grip Shoulder Press

Conditioning:

  • 1:45 Max Calorie Row
  • 0:15 Rest
  • 1:00 Max Rep Deadlift (225/155)
  • 1:00 Rest
  • 1:45 Max Calorie Row
  • 0:15 Rest
  • 1:00 Max Rep Power Clean (175/125)
  • 1:00 Rest
  • 1:45 Max Calorie Row
  • 0:15 Rest
  • 1:00 Max Rep Clean and Jerk (155/105)

Score = Reps + Cals