GMCF Workout - Wednesday, January 6th 2016

Movement Prep:

  • 2 Min Banded Shoulder Work
  • 2 Min T-Spine Mobilization
  • 1 Min Pass-throughs

Warm-up:

3 Rounds of Tabata (switch version each round)

  • KB Swing (Russian/Overhead/One-Arm)
  • Bar Hang (Passive/Shrugs/Kip Swings)
  • Burpees (Regular/Strict/Reverse)
  • Lunges (Stationary/Reverse/Jumping)
  • Squats (Air/Overhead/Jumping)

Strength:

  • 15 Min Every 90 Seconds (2 Min. transition between movements)

5-5-5

  • Overhead Squat w/3 Sec. Pause (40% of 1RM OHS)

4-4-4

  • Low-hang Snatch High-pulls w/3 Sec. Pause at Knee (80% of 1 RM Snatch) 

3-3-3

  • Snatch-grip Deadlift w/3 Sec. Pause at Knee (120% of 1 RM Snatch)

Conditioning:

""Amanda""

9-7-5

  • Muscle-ups
  • Squat Snatch (135/95)

*Perform 9-7-5 of Ring Rows + Ring Dips for scaled M.U.