GMCF Workout - Tuesday, April 28th 2015

Warm-up:
Repeat the following cycle for 12 min:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)


Skill:
KB Snatch

Workout:
4 Minutes to Finish

  • 10 Push-ups
  • 20 Pull-ups
  • 30 KB Snatch (24/16)
  • 40 Deadlifts (165/115)

2 Min Rest

6 Minutes to Finish

  • 10 Push-ups
  • 20 Pull-ups
  • 30 KB Snatch (24/16)
  • 40 Deadlifts (165/115)

2 Min Rest

12 Minutes to Finish

  • 10 Push-ups
  • 20 Pull-ups
  • 30 KB Snatch (24/16)
  • 40 Deadlifts (165/115)